07.14.2017

WOD

Jul 13

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way hip stretch x 3/side

3 Rounds:

5 Banded thrusters

10 calorie Row

3 inch worm push ups

5 Boot Strappers

Metcon

Metcon (Time)

2 rounds for time of:

50 Thrusters, 95/65 lbs

50 Burpees

Goal: Sub 17 min

Cool Down

Warm-up (No Measure)

Easy Row/Walk 5 min

Couch Stretch

2 min/side

Stretch Shoulder/Pec on rig

:60-:90 sec/side