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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD- Tuesday May 2, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

20 x 1 arm russian kettle bell swings (10 ea arm)

10m bear crawl

10 ball slams

10m Backward bear crawl

then bandy shoulders

Weightlifting

Shoulder Press (Max Effort at 90%)

Suggested warm ups: %/#

50/5, 60/3, 70/2, 75/1, 80/1, 85/1, 90/3+

Metcon

Long Tall Helen (Time)

3 rounds for time of

Run 800m

21 Kettle bell swings (53/35)

12 pull ups

Rx+ 70/44, CTB pull up

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