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WOD – Wednesday, September 20, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump-N-Rope Complex

Banded Shoulders

10 Med Ball Throws Each of

Chest Pass

Overhead

Lateral – L and R

Scoop (Underneath)

Drop Pass*

*Partner drops MB to chest of partner laying

on back who returns it to standing partner (Don’t need a box)

Floor Press (Work up to a heavy 3 reps)

These are with a barbell. Hands should be positioned so that forearms are vertical.

Elbows in front of the bar through the press. Legs flat.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Cash out of 25 evil wheels if there is time left over.

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