07/05/2019 - Sweat Panda CrossFit

07/05/2019

WOD

Jul 04

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

4 Windmill/side

8 Single Leg DB Deadlift/side

10 Reverse Lunge w/ Twist

25′ Broad Jump

PERFORMANCE

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
(135/95)

(245/175)

(70/53)

FITNESS

Metcon (No Measure)

“The Five”

5 Rounds

5 Kneeling Box Push Ups

5 Thrusters (95/65lbs)

5 Knees Raises

5 Deadlifts (175/125 lbs)

5 Burpees

5 Kettlebell swings (53/35)

5 Piked Ring Rows

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps