05.19.2017

WOD

May 18

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 10

Odd: Run or Row

Even: 3 deadlift, 3 hang muscle clean, 3 front squat, 3 push press

Weightlifting

Deadlift (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 7 mins: Double Kettlebell Front Rack Lunges and Pull-Ups

Complete as many rounds as possible in 7 mins of:

Double Kettlebell Front Rack Lunge, 53/35 lbs, 50 ft

7 Pull-Ups

Cool Down

Warm-up (No Measure)

Accumulate 40 DB weighted sit-ups

Banded hamstring stretch 2 minutes per side

Pigeon stretch 2 minutes per side