08.15.2017

WOD

Aug 14

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run or Row.

2 Rounds:

10 Medball Clean

3 Muscle up transition from low rings

5 Broad jump

5 PVC Pass through

Metcon

Metcon (AMRAP – Reps)

AMRAP 7 min

Row 1k

Max rep Ring Muscle Up in remaining time

AMRAP 7 min

Row 1k

Max rep Power Clean (185/125) in remaining time

AMRAP 7 min

Row 1k

Max rep Wall Ball (20/14) in remaining time
Goal: Done rowing by 5 min on each interval

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Banded Shoulder Stretch

:90 sec/side