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WOD – Tuesday, October 16, 2018

CrossFit PTC – WOD

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Weightlifting

Shoulder Press (1X3 @ 45-55-65-75%, then 1 X Max Reps at 85%)

After each set, complete 6 strict pull-ups (30 total) alternating grips. Sub Iso-holds plus negatives or strict banded pullups or ring rows.

Metcon

Metcon (Time)

4 RFT:

10 Burpees

100m run

20 Air squats

100m run

10 Push-ups

100m run

20 Jumping Lunges

100m run

Rx+= Wear a vest (20/10)

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