12.28.2017

WOD

Dec 27

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A. Row or Jog 5 Minutes

B. 3 Rounds

10 Alternating Arm DB Press (light)

10 Toy Soldier

10 Cal Row

Metcon

Metcon (Time)

For Time:

Run 1 mile

150 Burpees

OR

50-40-30-20-10

Cal Row

Burpees

—Goal: Sub 22 min

Cool Down

Warm-up (No Measure)

Pec Stretch against rig or wall 1 min/side

Banded Plank ( 3 x :30 sec)