09.23.2017

WOD

Sep 22

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Jump Rope (4 min):

Change techniques each

interval (singles, doubles,

one leg, alternating feet, etc)

3 Rounds:

5 PVC pass thru

10 PVC OHS

10 sit ups

20 mountain climbers

Metcon

2017 CrossFit Team Series Event 1 (Time)

9-15-21 reps for time of:

Synchronized Thrusters (95/65)

Synchronized Bar-Facing Burpees
Scaled 65/45

2017 CrossFit Team Series Event 4 (Time)

With a Partner:

100-cal. row, switch as needed

100 toes-to-bars, total
Scaled: Knee Raises

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Mobilize as necessary