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WOD- Saturday November 18, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

10m Each of:

High Knees/Butt Kickers

Inside Tap/Outside Tap

A-Skip/B-Skip

Knee Hug, Lunge, Toe Point, Thoracic Reach

Frankensteins

Carioca Step L and R

Jumping Jack Shuffle L and R

90 Degree Hip Rotation

X-Band Walk + Good Mornings

Weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 10

20 SDHP (53, 35)

20 Wallballs (20, 14)

200 Meter Run

Rest 2 Minutes

AMRAP 10

20 T2B

20 Medball Cleans (20, 14)

200 Meter Run

Rest 2 Minutes

AMRAP 10

20 Burpees

20 Air Squats

200 Meter Run

Partition reps as needed with one partner working

at a time. However, partners will complete

the 200m run together. Run doesn’t count.

Score is total rounds + reps.

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