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WOD July 26, 2016

CrossFit PTC – WOD

Warm-up

Row 500

Groiner stretch/hamstrings with band

2x

8 Evil wheel roll outs

10 toes to bar

10 reverse hypers

8 Good mornings

Weightlifting

Not looking for a new 1RM unless the old one is…old

Box Squat (1(90%), 1(95%), 1(100%), 1(100%))

Metcon

Metcon (Time)

21-15-9

DL (50% of 1RM)

Pull ups
Finisher- after you catch your breath

100 Glute Bridge/Hip Thrust

break them up any way you want.

use empty barbell or add weight

Deadlift

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