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WOD- Wednesday November 15, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Weightlifting

Barbell Row (EOMOM: 6 x 10 as heavy as possible)

Every other minute on the minute do 10 Barbell rows then immediately do 10 slow controlled banded push downs. (ie start 1,3,5,7,9,11)

Metcon

Metcon (Time)

4 Rounds for time:

18/15 Calorie Row

15 Box Jumps w. step down (24, 20)

12 Push Press (95, 65)

9 Pull-ups

Rest 1 Min

Do not remove rest from total time.

Rx+ = (135, 85)

Rx Masters = 75/55

Beginners: (20, 12″ Box Step-ups) (65, 35 PP) (Ring Rows)

20:00 Cap

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