WOD – Thursday, March 29, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

Banded Hamstring + Shoulder Stretches (Coaches Choice)

2x

5 Strict Pull-ups

10 KBS

10 Good Mornings w/Empty Barbell

Weightlifting

E2MOM 10

5 Deadlifts @ 70% of 1 RM

1 Rope Climb

Every 2 minutes, complete 5 deadlifts and 1 rope climb.

Deadlift (5X5 @ 70% of 1 RM)

Metcon

Firestarter (Time)

21-15-9

Deadlift (225/155)

Bar Facing Burpees

Pull-ups

Rx+= (255/185); CTB Pull-ups

Rx55+ & Scaled= (185/115);(35/15)