08.17.2017

WOD

Aug 16

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Row/Jump Rope

6 MinuteTabata Mash:

Wall Ball + Ring row

Strength

Clean and Jerk (1)

Metcon

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
135/95

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Roll/Smash Lats and Quads

:90 sec/side