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WOD- Labor Day – Monday September 4, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll upper back/lats/hips

Banded Shoulders Coaches Choice

2x

Run 200m

8 Empty Bar Deadlifts

8 Empty Bar Front Squats

8 Empty Bar Push Press

8 Empty Bar Overhead Squats

Metcon

Metcon (Time)

Team Lumberjack 20

20 Deadlifts (275/175)

Run 400m

20 KB swings (70/44)

Run 400m

20 Overhead Squats (115lbs/75)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24/20″)

Run 400m

20 DB Squat Cleans (45/25lbs each)

Run 400m

teams of 3 to 4

each team runs each 400 together.

Every individual completes all the reps

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

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