07.07.2017

WOD

Jul 06

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Hamstring Stretch

Row 3 min

2 Rounds Barbell complex:

5 deadlift

5 Hang Power Clean

5 Strict press

5 good mornings

5 Back squat

Strength

Deadlift (3)

Deadlift 3 Reps

20 min to build up to a heavy triple.

Metcon

Metcon (Time)

5 rounds for time of:

10 Deadlifts, 275/185 lbs

25 Wall Balls, 20/14 lbs
Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Accumulate:

50 Band Good Mornings

50 Hollow Rock