WOD- Monday 8/7/17

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

100 Singles + 50 DUs + Triple

Banded Shoulders

1x

5 Pushups

5 Diamond Pushups

5 Hands Wide Pushups (outside shoulders)

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

Weightlifting

Front Squat (Find 1 RM)

Bench Press (Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 Wall Balls (20#-10’/ 14#-9′)

7 Push ups

7 Sit ups

55+ (16#-10’/10#-9′)