WOD – Wednesday, June 26, 2019

CrossFit PTC – WOD

Slam Ball Throwing Complex

12 Reverse Slam Ball Throws (AHAP)

12 Forward Slam Ball Throws (AHAP)

12 Lateral Throws Left (AHAP)

12 Lateral Throws Right (AHAP)

Each throw is a max effort throw for distance using a heavy slam ball or D-ball. Allow a few seconds rest between throws to maintain power output.

Partner WOD

AMRAP 20

A: 25/18 Calorie Assault Bike

B. 25/18 Calorie Row

Rest 2 Min

AMRAP 3

Max Team Burpees

Partner A will complete assault bike while Partner B completes row then switch. Score is combined reps of bike + row + burpees.

Talk with a coach about your goals, get the plan to achieve them.