WOD – Monday, March 12, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

3x

10/8 Cal Assault Bile

10 Deficit KB Deadlift (Feet on 6-10″ box)

5 Box Jumps

Foam Roll Hips/Back/Quads

Ankle + Couch Stretch on Wall

15 Reps Wall Facing Squats (move closer every 5 reps – squat therapy)

Weightlifting

Back Squat (Work up to a 5 RM for the day)

Take 5 sets to find a 5 RM

Suggested progression of 55-60-65-70-75+%

Metcon

Squat-a-Palooza (Time)

3 Rounds for Time:

50 Air Squats

10 Power Clean (135/95)

400m Run

Rx+= (155/105)

Rx 55+= (95/65)