CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Arm Circles

Down Dog/Up Dog

Then

8 Empty Bar thrusters

5 push ups

5 pull ups

Gymnastics

10 min of gymnastic work

(Ie rope climb, rings, MU, hs walk etc)

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Women’s weight 75#