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WOD- October 2, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll back, hips

Run 400

spider man+ pigeon pose

2X

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

Review Sumo Deadlift

Weightlifting

Sumo Deadlift (3RM)

new to this lift work form first!

Metcon

100 Thrusters (Time)

100 Thrusters for time (75#/55#)

Every minute on the minute do 3 burpees (starts at 0:00)

Rx+ 95/65

Masters 65/45
20 min strict time cap.

masters = 55+

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