06.28.2017

WOD

Jun 27

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 hip bridges

10 squat + box step up on each leg

200 meter run

5 roll over v sit

3 wall walk

20 mountain climbers

Strength

Power Snatch (5-5-5)

Every 1 min for 15 mins.

Snatch Wave:

OTM for 15 min:

Start at 75% and add 10 lbs on each 5 minute wave.

Metcon

Metcon (Time)

10 rounds for time of:

4 Deadlifts, 315/225 lbs

Rest 15 secs

3 Burpee Broad Jumps

Rest 15 secs

Shuttle Sprint

Rest 15 secs
*Burpee max distance broad jump

*Shuttle sprint (14 feet and back, 25 and back, 50 and back)

Cool Down

Warm-up (No Measure)

Banded hamstring stretch 2 minutes / side

Calf roll 2 minutes / side