WOD March 7, 2017

CrossFit PTC – WOD

Warm-up

Row 500 & Agile 8 (No Measure)

Row 500

Agile 8

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
Then do Bandy Shoulders Warm Up

Weightlifting

Power Lifting Total (Total Weight)

Back Squat

Bench Press

Deadlift