11.03.2017

WOD

Nov 02

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch

:60 sec/side

3 Rounds

–1 round Burg Warm Up

–7 kip swing

–10 cal row

Strength

Hang Power Clean (1)

Find your Hang Power Clean 1 Rep Max.

15 min to find a heavy single

Metcon

Metcon (Time)

For time:

45 Hang Power Cleans, 135/95 lbs

60 Chest-to-bar Pull-ups

1200m Run

–Goal: Sub 15 min
Rain Delay: 75 Calories on the Rower

Cool Down

Warm-up (No Measure)

Roll/Smash Lats

:90 sec/side