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#