WOD – Wednesday, March 28, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Dynamic Warmup

(Coaches Choice)

Gymnastics

EMOM 10

Min 1 = 10 Toes-2-Bar

Min 2 = 35s Right Side Plank

Min 3 = 25 Hip Extensions (15 Supermans)

Min 4 = 35s Left Side Plank

Min 5 = 30 Reps Battle Rope (L+R=1)

Metcon

Row-Tating Annie (Time)

50-40-30-20-10

Double Unders (3:1 Singles)

Sit-ups

Rowing*

*Rowing Meters = 500, 400, 300. 200. 100