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WOD July 22, 2016

CrossFit PTC – WOD

Warm-up

Row 500

Agile 8

Review Sumo style deadlift

Weightlifting

Sumo Deadlift (1RM)

Metcon

Metcon (3 Rounds for reps)

mini FGB style

1 min each of the following:

Hip Extension

Plank hold*

Step up into reverse lunge (alternating) (35#, 20″/25#/14″)
*subtract 10pts if you take more than 10s to start, and everytime you break

(step up/reverse lunges are holding a dumb bell)

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