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WOD – Tuesday, August 29, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

100 Singles + 50 Doubles

Lacrosse Ball Shoulder Front/Back

2x

10 Single Arm Russian KBS (5L/5T)

10 Single Arm KB Clean (5L/5T)

10 Single Arm KB Snatches (5L/5T)

6 Single Arm Turkish Get-ups (3L/3R)

Weightlifting

10 Minute EMOM

A: Bench Press 5X3 @ 75% – Minute 1

B: 15 Russian Kettle Bell Swings (AHAP) – Minute 2, etc

Bench Press (75% x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Burpees

25 DUs (3:1 Singles)

10 Ring Dips

25 DUs

Master’s Rx = Static Dips
70 Reps per round rx

170 Reps per round scaled

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