08/28/2020

WOD

Aug 28

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:50sec Easy

:10sec Hard

2xs:

5ea Spiderman + Rotation

5ea Prone Lying Leg Swing

8 Goblet Squats

4ea Alt. Goblet Reverse Lunges

:20sec Hollow Hold

Workout Prime 1x:

5 Empty BB Thrusters

5 Burpees

5 Thrusters @ workout weight

5 Bar Facing Burpees

PERFORMANCE

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Goal: Sub 12

95/65

FITNESS

Metcon (No Measure)

For time:

10 Thrusters (65/45)

10 Bar Facing Burpees

15 Thrusters

15 Bar Facing Burpees

20 Thrusters

20 Bar Facing Burpees

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Hip Circles 2xs:

10ea Side & each direction