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WOD-Monday March 6, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Bandy Shoulders

with a partner:

10 Med ball overhead passes

10 med ball squat and pass (think a wall ball with a chest pass)

10 Side passes L/R

10 push ups

8 empty bar overhead squats

Weightlifting

Snatch Balance (3-3-3-3-3 as heavy as possible w/speed)

Fast to the bottom! Not a push press/half squat.

Metcon

Metcon (Time)

3 rounds for time

20 Dumb bell overhead squat- alternating (45/25)-

10 Burpees

20 Sit ups

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