WOD – Wednesday, January,17, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Shoulder Mobility + Roller

With Med Ball

10 Forward Passes

10 Overhead Passes

10 Wall Ball Passes

10 Scoop Shots

10 Lateral Passes

10 Drop Passes

Burgener for Clean

Weightlifting

Back Squat (5X3 @ 85-90%)

Metcon

Metcon (Time)

3 Rounds

50 Air Squats

15 Power Cleans (135/95)

500m Row

Rx+= (155/115)