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WOD Thursday June 29, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump n Rope Warm up

Banded Bully, Subway, Scap, Face, Bent row

2x

10m Bear Crawl fwd

10m Bear Crawl bkwd

5 push ups + 5 clapping push ups

10 squats

Weightlifting

Bench Press (5X10 @ 60% of 1 RM)

15 Minutes to Complete

Metcon

Metcon (4 Rounds for reps)

4 rounds

In 3 minutes

Row 300/250 then

As many rounds as possible:

6 Pull-ups

12 Push-ups

Rest 3 minutes

Sub Supine RR for Pull-ups
21-24 Minutes to Complete. Large classes can run two heats with heat 2 starting during the first 3 minute rest period.

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