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WOD March 15, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll back/shoulders with Lacrosse ball – 5 min

Row 500m

Bandy shoulders

2x

8 Dumb bell shoulder press

8 Dumb bell overhead squats (4L/4R)

8 push ups

Review Split Jerk

Weightlifting

Split Jerk (10 min- 1 RM Split Jerk)

Metcon

Metcon (Time)

3 Rounds

Row 20/16 Calories

30 Push ups (Hands & feet on plates)

40 squats

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