10.17.2017

WOD

Oct 16

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Air Squat (with Elbows in

Front rack)

5 Barbell Thruster

5 Kip Swing

200m Run

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Goal: Sub-7 Minutes

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 2 minutes before Run

Goal: 8 Minutes

Cool Down

Warm-up (No Measure)

Easy Row until clock hits 20 min

Couch Stretch 2 min/side