10.20.2017

WOD

Oct 19

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m run

8 Ring Row

8 Jumping Ring Dip

5 Kip swing

Metcon

Metcon (Time)

15 Pull-ups

15 Ring Dips

Medicine Ball Run, pick load, 200 m

12 Pull-ups

12 Ring Dips

Medicine Ball Run, pick load, 200 m

9 Pull-ups

9 Ring Dips

Medicine Ball Run, pick load, 200 m

Cool Down

Warm-up (No Measure)

Banded Shoulder Stretch

:90 sec/side

Roll/Smash Upper Back

2 min