WOD – Tuesday, February 14, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

Roll Shoulders/Back/Legs

Banded Shoulders

2x

5 Pull-ups

10 Push-ups

15 Air Squats

20 Double Unders

Gymnastics

EMOM 7

Min 1 = Ring Dips

Min 2 = Max Air Squats

Min 3 = Max Sit-ups

Min 4 = Rest

Rx+ = Sub Max Ring or Bar Muscle Ups on Min 1

Ring Dips (Enter total reps)

Dips (Scaled (Box, Banded or Static))

Muscle-ups (Enter total reps)

Bar Muscle-ups (Enter total reps)

Air Squats (Enter total reps)

Sit-ups (Enter total reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD – AMRAP 20

A:15/12 Calorie Row

B: 30 Double Unders (15 Attempts or 60 Singles)

200 Meter Partner Run
Partner A completes calorie row and Partner B completes jumping, then switch. Once Partners A and B complete the assigned reps for each movement, they complete 200m run together.

If completed individually, complete A, then B then run.