01.03.2018

WOD

Jan 02

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

7 PVC Pass Thru

7 PVC OHS

7 Goblet Squat

10 Bar Hanging Hip Touch

Reverse Tabata Rope or Row at moderate pace

Metcon

Metcon (AMRAP – Reps)

In 3 mins:

40 Power Snatches, 75/55 lbs

Max reps in time remaining Bar Facing Burpees

Rest 1:30

In 3 mins:

40 Thrusters, 75/55 lbs

Max reps in time remaining Bar Facing Burpees

Rest 1:30

In 3 mins:

40 Overhead Squats, 75/55 lbs

Max reps in time remaining Bar Facing Burpees

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Banded Shoulder Stretch :90 sec/side

Lateral Raise, 45 degree Raise, Front Raise

3 x 10 each