WOD- Monday 27 February, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Bandy Shoulders

with a partner:

10 Med ball overhead passes

10 med ball squat and pass (think a wall ball with a chest pass)

10 Side passes L/R

10 push ups

Weightlifting

Decline Bench Press- Slight (3 RM)

45# plate under foot

Decline Bench Press- Slight (Drop sets at 80, 70, 60% of today, record 80% ME)

45# plate under foot
Partner drops weights off, only rest is the time to change weights.

Metcon

Metcon (Time)

5 Rounds

3 Rope Climbs

25 Push ups (Hands/feet on plates)
Hands parallel with top of plates

Rx + wear a vest 20/10