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WOD May 18, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 250

bandy shoulders

2x

10 Empty Bar Thrusters

10 Push ups

10 Pull ups

15 GHD Sit ups

Weightlifting

Shoulder Press

20 Min EMOM

A: Shoulder press 3 @ 75%

B: Battle Ropes for 30s (35 ea arm)

C: Bird dog plank 45s R

D: Bird dog plank 45s L

Metcon

Metcon (Time)

For Time:

Row 38 cal (m)/ 32 (w)

16 Ring Dips

Row 24 cal (m)/ 16 (w)

8 Ring Dips

Row 14 cal (m)/ 8 (w)

4 Ring Dips
Rx+ 8/4/2 Muscle ups

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