04.10.2017

WOD

Apr 09

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

W/ an empty bar 3 rounds:

7 Deadlift

7 Romainian deadlift

7 hang power clean

7 Push press

7 Back Squat

7 Good morning

7 Ring row

Metcon

Metcon (Time)

For time:

10 Hang Squat Cleans, 135/95 lbs

Run, 400 m

10 Hang Squat Cleans, 155/105 lbs

50 Double Unders

10 Hang Squat Cleans, 185/125 lbs

Row, 1500 m

(Goal 12-15 min)

Cool Down

Warm-up (No Measure)

Couch stretch 3 minutes per side