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WOD – Wednesday, January 31, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

2x

5 Hands Only Inchworms

3 Strict HSPU or 30s HS Hold

1 Wall Climb

Gymnastics

EMOM 25

Min 1 = 40 Battle Ropes (each arm is a rep)

Min 2 = 30s L-Side Plank Hold

Min 3 = 20 Situps or 15 GHDs

Min 4 = 30s R-Side Plank Hold

Min 5 = 10 V-ups or Lemon Squeezers

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 KBS (53/35)

8 Push-ups

6 Pull-ups

Rx+= KBS (70/44); Deficit Pushups (M-45# Plates; W-25# Plates) Chest must touch ground between plates. CTB Pull-ups.

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