WOD – Tuesday, January 30, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3 Min Jump Rope Practice

Roll Upper Back/Lats/Hips

30-45s Hangman’s

10 Banded Good Mornings

2x with Empty Bar

5 Front Squats

5 Push Presses

5 Thrusters

Add Weight to Barbbell for EMOM

Weightlifting

EMOM 9

Min 1 = 45s Row or Assault Bike

Min 2 = 5 Thrusters (WOD Weight)

Min 3 = 15 Double Unders (10 Double Attempts)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds of:

AMRAP 3

9 thrusters, 95/65 lb.

35 Double Unders

Rest 2 Min

Rx55+= (75/45)

Scale = (75/45); (20 DU attempts or 105 Singles)

Goal is 8-10 rounds