Wonderful Wednesday WOD

CrossFit PTC – WOD

View Public Whiteboard

Shoulder Press (Work to 5 rep max (from floor))

Metcon (No Measure)

5 sets of:

– 5 shoulder press (from floor)

– 30 banded tricep push downs

– 5 negative pull ups/ negative ring rows (goal is 5 seconds on the way down)

**Alternate movements with a bit of rest in between.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

24 double unders (48 single unders)

12 alternating dumbbell hang clean and push press 35/20#

8 toes to bar

RX+ 50/35#

Metcon (No Measure)

Cash out –

50 push ups for quality