WOD – Friday, May 25, 2018

CrossFit PTC – WOD

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Gymnastics

EMOM 20

Min 1 = 40s Bird Dogs (5s rotation)

Min 2 = 40s McGill Curl Up (2-3s Hold)

Min 3 = 40s Right Side Plank

Min 4 = 40s Left Side Plank

Min 5 = 15 Hollow Rocks

Metcon

Metcon (No Measure)

Recovery WOD

3 Rounds (No Measure)

200m Walking Sled Pull (45/35)

2 Min Assault (Easy Pace)

2 Min Row (Easy Pace)

30 sec Dead Bugs (Home, Same, Alt)

In prep for Murph, this is a recovery WOD with

no measure.

Metcon

For the people doing Murph in the morning.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx= 20/10 vest.