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WOD- Monday August 14, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

100 Singles + 50 DUs + Triple

Banded Shoulders

2X

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 (3 x 5 @ 70%)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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