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WOD – Wednesday, May 9, 2018

CrossFit PTC – WOD

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Gymnastics

EMOM 20

Min 1= 8-10 Strict Pull-ups (Sub 3X 1s Hold, 3s Neg)

Min 2= 20 Hollow Rocks

Min 3= 10 Single-Arm DB Bench Rows (each arm) AHAP

Min 4= 20 Hip Extensions

Min 5= 35s Battle Ropes

*For pull-ups alternate grips (overhand, chin-up, ove/under)

Metcon

Metcon (AMRAP – Rounds)

100 Bench Press*

(Use the lighter weight between 50% of 1 RM and 135/65)

*Complete 100 reps in as few

rounds and reps as possible.

Every time you break, complete 200m run. If you don’t have a recent 1 RM, target a weight you can complete 15+ reps per round
For scoring, enter rounds as minutes, and reps as seconds.

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