05.11.2017

WOD

May 10

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

Jog Or Row 1 min

50 feet Pigs on ice skates

50 feet Bear crawl

50 feet Knee hugs

10 pvc pass thrus

:30 handstand hold

Metcon

Metcon (Time)

FT: Rows, Overhead Squats, Rows

For time:

Row, 500 m

15 Overhead Squats, 135/95 lbs

Row, 500 m

12 Overhead Squats, 155/105 lbs

Row, 500 m

9 Overhead Squats, 175/115 lbs

Goal: Sub 12 Minutes

Cool Down

Warm-up (No Measure)

-Easy row, or jog 5 min

-Roll/Smash Quads/ Hips