WOD- Monday October 16, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll back, hips, legs + pigeon pose and wrist stretch

1X

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

10 Banded Good mornings

Burgener warm up/Squat Clean

Weightlifting

Clean (1RM Clean (Squat))

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups