WOD August 10, 2016

CrossFit PTC – WOD

Warm-up

Row 500

Shoulder Band warm up/stretch

then 2x

8 evil wheel roll outs

8 empty bar thrusters

8 kettle bell swings

Weightlifting

EMOM 9 min

Metcon

Warm-up

Row 500

Shoulder Band warm up/stretch

then 2x

8 evil wheel roll outs

8 empty bar thrusters

8 kettle bell swings

Weightlifting

EMOM 9 min

Bench press 3 @ 70% – alternate Close, Med, Wide grip

Then on min 10 Max Effort Medium grip (record Max Effort)

Bench Press (3x @ 70%)

Bench Press (Max Effort @ 70%)

Metcon

Metcon (3 Rounds for reps)

FGB style

1 min ea of:

Push Press @ 50% 1RM

Double unders

Deficit push up (Hands on 45# plates)

Kettle Bell swings (53/35)

Rest

Push Press (Percentage for Metcon)