09.14.2017

WOD

Sep 13

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 min run/row

10 Spiderman

50ft bear crawl

10 Wall ball

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
115/75

Goal: Sub 14

Cool Down

Warm-up (No Measure)

Cool Down:

Easy 5 Minute Row/Jog

Couch Stretch

2 min/side