WOD May 5, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Then:

Calf stretch (wall or band)

Couch stretch

1x

20-1 Arm Russian Kettle Bell Swings (10 ea side)

10 Goblet squats

10 GHD sit ups

Burgener/C&J Review

– Warm up to WOD weight and practice rope climbs

Metcon

Metcon (Time)

5 Rounds

Run 400

9 Clean and Jerk (155/105)

3 Rope Climbs

RX + 185/125