08.21.2017

WOD

Aug 20

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Shoulder Stretch

Then:

3 Rounds: Barbell complex

5 Deadlifts

5 Hang Power Clean

5 Front Squat

5 Push press or Push jerk

5 Good Morning

Strength

Back Squat (20)

Metcon

Metcon (Time)

For time:

10 Clean & Jerks, 135/95 lbs

10 Clean & Jerks, 155/105 lbs

10 Clean & Jerks, 185/135 lbs
Goal: Sub 6 min

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Laying “W (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)
Thumbs up!!