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WOD- Thursday October 26, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200m

Animal Farm Warm up

Arm circles

Dislocates w/pvc

5 wall washers with PVC

5 overhead squats with PVC/Bar

Metcon

Metcon (Time)

Run 1 mile

35 Overhead Squats (95/65)

35 Wall balls

35 Ab Mat Sit ups

35 Wall balls

35 Hip Extensions

35 Wall balls

Run 1 mile

rx+ OHD Squt 115/75

abmat -> GHD

Hip Ext (25/15 plate)

Wear a vest on the runs. (20/10)

55+ 75/55 OHD Sqt

16#/10′, 10#/9′

Drive thru – use 200m front and back instead of 1 mile

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