WOD – Thursday, March 8, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

2x

Run 200

10 KBS

10 Wall Balls

45s Hangman Stretch

Complete with bands:

20 Dislocates + Halo’s

20 Face Pulls

20 Lat Pulls

20 Overhead Squats

Burgener for Snatch

Weightlifting

Overhead Squat (Find 1 RM for the day)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

7 Toes-2-Bar

7 Box Jumps (24/20)

7 Squat Snatch (95/65)

Rx+ = (135/75)

RX 55+ & Scale = (75/45); Power Snatch