04.05.2017

WOD

Apr 04

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Windmill / side w/ DB

10 PVC pass throughs

2 DB turkish get-up / side

20 mountain climbers

Metcon

Metcon (No Measure)

Alt EMOM 12 mins: Dumbbell Snatch (one arm – R)s, Box Jumps, Dumbbell Snatch (one arm – L)s and Box Jumps

OTM x 12 min

Odd: 10 One Arm DB Snatch (right arm 55/35) + 10 Box Jump (24/20)

Even: 10 One Arm DB Snatch (left arm 55/35) + 10 Box Jump (24/20)

Cool Down

Warm-up (No Measure)

Foam roll 3 minutes per side under arm