01/12/2019 - Sweat Panda CrossFit

01/12/2019

WOD

Jan 11

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200m jog

6 kip swings

6 Roll to candlestick

6 Bug to superman

6 Sots press (PVC)

9 Thoracic high fives (each arm)

9 Ring out the towel (each side)

20 second squat hold

Metcon

Metcon (Time)

Team WOD

4-man team

Run 200m

300x Thrusters (55#)

Run 200m

200x Pull-ups

Run 200m

100x Burpee box jumps (20 inch)

———-

Run as a team, partition remaining workload as necessary, only 1 player working at a time.

Cool Down

Warm-up (No Measure)

The Walk Around

Accumulate the Following:

75 Band Pull Apart

75 Band Face Pull

Roll Quads: 2Min/side