WOD – Friday, January 26, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3x

Run 200

10 Empty Bar Good Mornings

5 Box Jumps

Hamstring Stretches (Coaches Choice)

Review DeadBug Form

Gymnastics

EMOM 12

Min 1 = 20 Situps

Min 2 = 20 Air Squats

Min 3 = 30s Dead Bug Hold

Metcon

Metcon (Time)

For Time Complete:

Run 800

5 Rounds of:

8 Deadlift (225/155)

3 Rope Climbs (2:1 Progression)

Then

Run 800

* 25 Min Cap

Rx+ = (255/185); 2/1 Legless Rope Climbs each round. Men complete 2 legless, women one in place of 3 rope climbs per round.

Rx55+ & Scale = (185/135); 2 rope climbs per round