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WOD Wednesday June 21, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

100 singles + 30 Doubles/Attempts

Roll Back/Hips/Legs

Sampson/Spiderman/Pigeon

2x

5 Strict Pull-ups or Iso-Holds +Release

10 Evil Wheels

15 Air Squats

Weightlifting

Back Squat (5X3 @ 85%)

15-20 Minutes to Complete

Metcon

Metcon (Time)

5 rounds for time:

10 Deadlifts (205/155)

15 Push-ups

35 Double Unders (3:1 Singles)

Rx+ = (225/175)

Master’s Rx 55+ = (185/135)

Scale = (185/135)
Approximate Time to Complete = 7-15 Min

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