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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD- June 6, 2016

CrossFit PTC – WOD

Warm-up

Run 400m then Agile 8 (No Measure)

Run 400m

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Weightlifting

EMOM- 10 min

Min 1,3,5,7,9 (3 Back squats) – Add 5# to last week

Min 2,4,6,8,10 (2 power cleans ) Add 5# to last week

A: Back Squat (3-3-3-3-3 @ 77.5% (add 5# to last wk))

B: Power Clean (2-2-2-2-2 @ 82.5% (add 5# to last wk))

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

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