WOD – Tuesday, March 6, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

150 Singles; 30 Doubles

1x

5 Burpees

10 Scap Depressions

15 Reverse Hypers or Hip Ext.

Banded Hamstring Stretches

With Empty Bar

10 Good Mornings

10 RDLs

10 Deadlifts

Weightlifting

EMOM 10

Min 1 = 3 Deadlifts @ 75% of 1 RM

Min 2 = 30 Double Unders (60 Singles, 15 Attempts)

Deadlift (5X3)

Metcon

Metcon (Time)

5 Rounds for Time:

7 Single Arm DB Push Press – R (35/20)

7 Single Arm DB Push Press – L (35/20)

7 Deadlift (225/155)

Rx+= (50/35); (275/195)

Rx55+ and Scaled = (25/15); (155/105)