WOD – Friday, March 16, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 400

Roll Pecs/Lats w/Lacrosse Ball

Banded Shoulers + Pec Stretch

2x

5 Pull-ups

10 Push-ups

15 Air Squats

Weightlifting

Bench Press (1X5 @ 50-60-70%;1X3 @ 80%; 1X Max reps @ 90%)

*After each set, complete 5 strict pull-ups (25 total) alternating grips each set (overhand, chin-up, over-under)

Scale = 3 reps of 1s chin over-the-bar with 2-3s slow release to full extension

Metcon

Tabata Non-Grata (AMRAP – Reps)

Cal Assault Bike

DB Floor Press (35/20)

Cal Row

Sit-ups

For max reps. 1 Min Rest Btw Movements

Rx+= (50/35); GHD Sit-ups