WOD- Tuesday August 15, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Bandy shoulders

2x

10 Kettle bell swings

10m bear crawl

10 Ball slams

10m bear crawl backwards

5 goblet squats

Weightlifting

Bench Press (5 x 5 @ 67.5%)

Metcon

Metcon (10 Rounds for reps)

I go/U go (Score individually)

2x thru (1 min on/1 min off)

Battle Ropes (L+R=1)

Toes to bar

Burpee

Assault Bike (cal)

Wall ball (20/14)

Metcon (10 Rounds for reps)

I go/U go (Score individually)

2x thru (1 min on/1 min off)

Battle Ropes (L+R=1)

Toes to bar

Burpee

Assault Bike (cal)

Wall ball (20/14)