09.20.2017

WOD

Sep 19

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run/Row 3 min

3 Rounds:

10 Russian twist with Medball

8 Wall Ball (14/10)

8 Kip Swing

3 Inchworm with a push up

Metcon

Metcon (Time)

10 Thrusters, 115/75 lbs

20 Burpee Pull-ups

8 Thrusters, 115/75 lbs

16 Burpee Pull-ups

6 Thrusters, 115/75 lbs

12 Burpee Pull-ups

4 Thrusters, 115/75 lbs

8 Burpee Pull-ups

2 Thrusters, 115/75 lbs

4 Burpee Pull-ups
Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Cool Down

Easy Row/Jog

5 min

Pec/Shoulder Stretch on Rig

1 min/side