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WOD – Tuesday, October 30, 2018

CrossFit PTC – WOD

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Weightlifting

Overhead Squat (5 Sets to work up to a 1 RM for a day)

After each set (5), complete up to 5 HSPU (Strict if possible)

Sub for HSPU = 8 L-Seated Single-Arm DB Press R & L (AHAP)

Metcon

Metcon (Time)

“Doubled-Up Nancy”

5 RFT

Run 200

40 Double Unders (100 Singles)

15 Overhead Squats (95/65)

Rx+= (115/85); Rx55+= (75/55)

Extra Credit

Complete 50 Hip Extensions or Reverse Hypers in as few sets as possible.

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