WOD – Thursday, July 12, 2018

CrossFit PTC – WOD

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Weightlifting

EMOM 16

Min 1 = Shoulder Press X 5 @ 70-75% of 1 RM

Min 2 = 10 Hollow Rocks

Min 3 = 16 Russian Twist (25/15# Plate)

Min 4 = 30s Front Plank Hold

Shoulder Press (4X5 @ 70-75% of 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Double Unders (3:1 Singles)

15 Wall Balls (20/14)

10 Slam Balls (25/15)