WOD – Tuesday, April 30, 2019

CrossFit PTC – WOD

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Weightlifting

E2MOM 10 (5 Sets)

Add weight each round and work up to a heavy 5 shoulder press

*Sub for strict pull-ups is 3 hold chin over bar + slow release with bodyweight or banded

Shoulder Press (Heavy 5 reps for the day)

Metcon

Metcon (Time)

Complete for Time:

Row 1000/800

Immediately into…

Run 200 + 30 Alt. Dumbell Snatch (35/25)

Run 200 + 20 Pull-ups

Run 200 + 30 Single-Arm Push Press (35/25)

Run 200 + 20 Toes-2-Bar

Run 200 + 30 Dumbell Goblet Squats (35/25)

*15 each arm

Rx+= (50/35); Chest to Bar Pull-ups