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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD – Monday Sept 25, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Bandy shoulders

Jump n rope warm up

2x

10 Kettle bell swings

5 empty barbell thrusters

10 push ups

10 dislocates

Weightlifting

EMOM: 20 min

A: Push Press (3 @72.5%)

B: Bird Dog 50 sec (5 count per side)

C: Battle Rope

D: Rolling Side Plank 50 Sec (Roll every 10 count)

Push Press (3 x 5 @ 72.5%)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
w-35

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