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WOD- Monday February 6, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 min to roll legs/back

2x

Run 200m

3 pull ups

5 push ups

5 goblet squats

5 Kettle bell swings
Then: Teach how to ‘score’ a wall ball-

Teach how to count a DU/Single

Intent is that everyone has a ‘judge’ emphasizing correct ROM on Wall Balls + hitting target.

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

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