12.12.2017

WOD

Dec 11

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch (1 min/side)

3 Rounds

–5 Box Jump landing with legs extended

–7 Strict Press from Split Jerk receiving position

Strength

Push Jerk + Split Jerk (1-1-1-1-1-1-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Cool Down

A: Warm-up (No Measure)

15 Anchored Sit-Ups

10 Bent Over Barbell Rows, pick load

B: Warm-up (No Measure)

–Roll/Smash Calves :90 sec/side

–Roll/Smash Lats :90 sec/side