10.10.2017

WOD

Oct 09

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2Rounds:

50ft High Knees

50ft Butt kickers

50ft Toy soldier

50Ft Spiderman

10 Banded GM

10 Ring row

10 Dynamic Calves

Metcon

Metcon (Time)

Run, 600 m

40 Chest-to-bar Pull-ups

20 Deadlifts, 275/185 lbs

40 Chest-to-bar Pull-ups

Run, 600 m

–Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

3 Rounds:

20 Banded Good Mornings

Banded Plank Hold, 30 secs