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WOD – Thursday, February 1, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Banded Shoulder + Hamstrings

1x

5 Hands Only Inch Worm

10m Spiderman Crawl

10m Bear Crawl

10m Crab Walk

Gymnastics

Review pistols and scaling options along with MB Cleans

Suggested Pistol Progressions:

1) Weighted Box Step-up (Beginners)

2) Pistols with Rings or Pullup Bar Assist (Two then One Handed)

3) Pistols on a Box (Tall to Short Box)

4) Pistols with Balance Assist (Post then Wall)

Metcon

Metcon (Time)

3 Rounds of

400m Run

12 Body Weight Deadlifts

10 Alternating Pistols

Immediately followed by:

3 Rounds of

400m Run

20 MB Cleans (20/14)

10 Toes-2-Bar

Rx+ = Sub 5 Ring Muscle Ups for Toes-2-Bar

Rx55+= 3/4 BW Deadlifts; Pistols on Box; MB Cleans (14/10)

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