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WOD July 27, 2016

CrossFit PTC – WOD

Warm-up

Jump n Rope

Down dog/Scorpion Stretch/ Band-Shoulder warm up

2x

5 Empty bar overhead squats

8 Reverse hypers

5 pull ups

8 Good mornings

Burgener/Power Snatch

Shoulder Press (1RM)

Metcon

Power Annibel (Time)

50 Double Unders

10 Power Snatch (95/65)

40 Double Unders

8 Power Snatch (95/65)

30 Double Unders

6 Power Snatch (95/65)

20 Double Unders

4 Power Snatch (95/65)

10 Double Unders

2 Power Snatch (95/65)
*Rx+ (135/85)

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