WOD September 2, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

row 500

Dynamic Warm up

Band Shoulder Warm up

Weightlifting

Decline Bench Press- Slight (1 RM)

45# plate under foot

Weightlifting

Decline Bench Press- Slight (Then: 4 x 5 @80% of tdy’s 1RM (1:30 rest))

45# plate under foot

Metcon

Metcon (3 Rounds for reps)

Tabata:

Floor press (35/25)

Row for calories

Dumbell push press(35/25) – both dumbells
1 min(2 tabata intervals) between movements

Score total reps each round.