CrossFit PTC – WOD
Warm-up
Run 400m then Agile 8 (No Measure)
Run 400m
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson
Weightlifting
EMOM- 10 min
Min 1,3,5,7,9 (3 Back squats) – Add 5# to last week
Min 2,4,6,8,10 (2 power cleans ) Add 5# to last week
A: Back Squat (3-3-3-3-3 @ 77.5% (add 5# to last wk))
B: Power Clean (2-2-2-2-2 @ 82.5% (add 5# to last wk))
Metcon
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
