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WOD – Thursday, April 18, 2019

CrossFit PTC – WOD

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Weightlifting

Complete 4 Rounds of the Curcuit

10 DB Hammer Curls Each Arm (AHAP)

25 Sit-ups

10 DB OH Tricep Extensions Each Arm (AHAP)

25 GHD Hip Extensions (sub weighted good mornings)

https://www.youtube.com/watch?v=jTQWYdWLvys

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Ascending ladder of:

2 Deadlifts (155/105)

2 Burpee Box Jumps (24/20)

4 Deadlifts

4 Burpee Box Jumps

6 Deadlifts

6 Burpee Box Jumps….etc.

Increase by 2 reps each round.

Rx+= (225/155)

Rx55+ & Scale = (135/85)
Choose a weight that will allow unbroken deadlifts to at least the round of 10. Rx+ options should be only for those that deadlift over #385 for men and #275 for women.

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