WOD- Wednesday August 30, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Mobilize wrist/triceps/pecs/ calves with wall stretches

2x with Empty Bar

5 Deadlifts

5 Hang Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squats
Review Hang Power Clean

Weightlifting

Hang Power Clean (From top of knee work up to 85% of 1RM)

then drop 20 lbs and do 2×2

Metcon

Metcon (Time)

5 Rounds

15 Wall Balls

12 Hand Release Pushups

9 Hang Power Cleans (95/65)

Rx+= (135/85)

Rx Masters = (75/55)

Scales = (75/44)