11.24.2017

WOD

Nov 23

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Samson Stretch :90 sec/side

3 Rounds

–10 Stiff Leg Deadlift

–10 Box Step Up

–5 BTN Snatch Grip Press

Strength

Deadlift (10-10)

Metcon

Metcon (Time)

3 rounds for time of:

10 Power Snatches, 135/95 lbs

20 Toes-to-bars

Front Rack Walking Lunge, 135/95 lbs, 50 ft
Goal: Sub 14 Minutes

Cool Down

Warm-up (No Measure)

2 rounds for time of:

Banded Plank Hold, 30 secs

Right Side Plank, 30 secs

Left Side Plank, 30 secs

Foam Roll/Smash Quads

(2 Minutes/side)