WOD – Thursday, March 1, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

1X

Hangman’s for 30-45s

15 KBS

15 Overhead Squats w PVC

Banded Shoulder Stretches

Burgener for Snatch w/PVC

10 Hang Power Snatch

10 Power Snatch

10 Hang Squat Snatch

10 Squat Snatch

Weightlifting

Snatch (Find 1 RM for the day)

Metcon

Metcon (Time)

Complete for time:

Run 800

40 KBS (53/35)

40 Alternating DB Snatch (50/35)

40 KBS

Run 800

Rx 55+ & Scaled = KBS (44/26); DB Snatch (35/20)