CrossFit PTC – WOD
Run 400m then Agile 8 (No Measure)
Foam Roll — IT, Piraformis, Teardrop adductors
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
10 min EMOM
A: Back Squat (3 @ 75% or add 5# to last )
Power Clean (2 @ 80% or add 5# to last)
7 Rounds for time of:
11 Bodyweight Deadlifts
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
New? Scale both weight and rounds. < 3 months or been sick/out/vacation?
then stay at 4 rounds and add a 600m cool down run.