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WOD- Tuesday August 1, 2017

CrossFit PTC – WOD

Run 400 – Animal Farm (No Measure)

Run 400m

Animal Farm

2x

10m Inchworm

10m Spiderman

10m Crab Crawl

10m Bear Crawl
Review EMOM movements

-Pendlay Row

-Battle Rope

-Bird Dog

-Renegade Row

-McGill Curl up

Weightlifting

20 Min EMOM:

A: Pendlay Row x 5 (135/85) – adj so you can do 5

B: Battle Rope x 35 (R+L =1)

C: Bird Dog (5ea side, hold 5 sec)

D: Renegade Row (pull, push, pull, push) x 4 35/25

E: McGill Curl up

Pendlay Row

Metcon

Metcon (Time)

Run 200m

10 Pull ups

10 Kettle bell swings (53/35)

Run 400m

20 Pull ups

20 Kettle bell swings

Run 600m

30 Pull ups

30 Kettle Bell Swings
(20 min time cap)

RX + 70/53, CTB

55+ 44/26

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