CrossFit PTC – WOD
(No Measure)
Run 400
Samson Stretch
2x
8 Overhead Squats
10 GHD Sit ups (Ab Mat)
10 Back Extensions (Good Morning w/bar)
8 Pull ups
8 Dips
10 Minutes EMOM:
Odd- Rope climb (or rope climb x 2)
Even: HSPU X 3
*HSPU scale to HS Hold or A-Frame, Box)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
