WOD- Wednesday August 23, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

10 min – roll/stretch – 5 stations

Roll /Lacrosse Ball (Shoulders)2 min ea

Couch Stretch/Sampson/Pigeon 2 min ea

then

Run 200m

Agility ladder drills and box jumps

Burgener Warm up

Weightlifting

Snatch (1 RM)

Clean and Jerk (1 RM)

Clean (for your reference)

Metcon

Overhead Squat (Max effort 2 min @ 95#)