WOD- Monday October 30, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump-N-Rope Warm up

Shoulder Mobility (Bands/Partner)

2x

5 Pull ups

10 push ups

10 Mtn Climbers

10 Squats

Burgener Warm Up

Weightlifting

Snatch Balance (8 x 2 @ 80-85% of SN – rest 1 min)

New? Work on overhead squat

Shoulder mobility problem? Bench Press 8×2 using 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

32 Double Unders

16 KB swing (53/35)

8 OHD Prison Lunge (45/25) – Alt legs

Rx+ 70/53 Kb, 2x 35/25 dumbbell

M55+ 44/26 Kb, 35/26 OHD Prison Lunge