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WOD July 8, 2016

CrossFit PTC – WOD

Warm-up

5 min to roll out Legs/Back

2x

Run 200

10 Kb Deadlifts between 10″ boxes

15 GHD sit ups

10 Good mornings

Burgener Warm up

Weightlifting

EMOM for 10 mins: Hang Snatch + Snatch (Pause below knee)

(start at 50% and add weight each round)

Hang Snatch

Snatch

Metcon

Metcon (4 Rounds for time)

4 rounds each for time of:

9 Stiff Leg Sumo Style Deadlifts 135/95#

40m Shuttle Run (2x10m down and back)

7 Hang Power Cleans 135/95#

40m Shuttle Run (2x10m down and back)

5 Shoulder to Overhead 135/95#

Rest 2:00 after each round.

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