WOD – Wednesday, February 28, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

3 Min Stations of:

Shoulder Mobility

Pigeon Pose/ Couch Stretch

Run 400

Roll Shoulders/Back/Hips

Dislocates/Pipe Rolls/OHS w/PVC

Metcon

Metcon (3 Rounds for reps)

FGB Style – 3 Rounds for Total Reps

Max Cal Assault Bike

Rest

Max Overhead Squats (75/45)

Rest

Max Box Jumps (24/20)

Rest

Max Sumo-Deadlift High Pull (75/45)

Rest

Max Sit-ups

Rest

Rx+ = (95/65); GHD Sit-ups

Score is total reps