08/30/2019 - Sweat Panda CrossFit

08/30/2019

WOD

Aug 29

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds Rowling

Try to stop right on 100 meters. If you are over or under do that many reps of air squats (don’t do more than 10)

3 Rounds

3 Kip Swing + 1 Pull Up + 3 Kp Swing

10 Bootstrapper

10 Banded Press

PERFORMANCE

FITNESS

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (No Measure)

“Jackie”

Row 750 meters

35 Thruster (45)

20 Piked Ring Rows

Accessory Work

Warm-up (No Measure)

Accumulate the following

50 Pikes on Rower Seat

50 Rower Walk Out

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

1 min/side