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WOD Thursday Sept 22, 2016

CrossFit PTC – WOD

Warm-up

Row 500 & Agile 8 (No Measure)

Row 500

Agile 8

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Weightlifting

Box Squat (Find 1 RM (parallel – 1 in above))

Technical max. Lift until you have form errors (knees cave, back rounds out, etc)

Box Squat (3 x 5 @ 75% today’s 1RM)

Metcon

Metcon (Time)

Partner WOD:

For time with a partner:

1 DL (315, 155)

20m Shuttle run (10m down then 10m back)

2 DL

40m shuttle run 2x (10m down and back)

3 DL

60m Shuttle run

4 DL

80m Shuttle run

5 DL

100m shuttle run

* Partner A does 1 DL and 1 run Down and back then partner B goes 1 DL/ 1 down and back then Partner A 2 DL….- I go/You go style

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