WOD – Thursday, September 21, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200

Mobilize wrist/triceps/pecs/ calves with wall stretches

2x with Empty Bar

5 Deadlifts

5 Hang Muscle Cleans

5 Front Squats

5 Push Press

5 Good Mornings

Review Clean

Weightlifting

Squat Clean Complex:

Hang Squat Clean (Top of Knee) + Squat Clean (Floor)

4 X 1 @ 75% of Clean

1 rep = Hang + Squat Clean; Complete 4 reps

Hang Squat Clean (4 X 1 @ 75% of Clean)

Squat Clean (4 X 1 @ 75% of Clean)

Clean

Metcon

Metcon (Time)

For Time:

Run 1 Mile

100 ABMAT Sit-ups

Run 800 Meters

50 ABMAT Sit-ups

Run 400 Meters

25 ABMAT Sit-ups

Run Sub = 2.4, 1.2, 0.6 Miles on Air-Dyne Bike

* 25 min time cap