08.23.2017

WOD

Aug 22

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Lats and Upper Back

2 Rounds:

10 Band Pull aparts

5 Band Pass throughs

5 Kip Swing

30 Singles or Doubles

Burg warm up Snatch (Round 1)

Burg warm up clean (round 2)

Metcon

Metcon (Time)

2 rounds for time of:

25 Hang Power Snatches, 135/95 lbs

25 Toes-to-bars

25 Hang Power Cleans, 135/95 lbs

25 Toes-to-bars

Goal: 15 min or less

Cool Down

Warm-up (No Measure)

Easy Row or Jog 5 Min

Accumulate

50 Band Pull Apart

50 Face Pull