07.27.2017

WOD

Jul 26

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 singles

8 Kip Swing (4 normal kip, 4 Bringing your knees up)

5 Push up w/ 2 sec pause at bottom and top

Strength

Hang Clean and Jerk (1-1-1-1)

Metcon

Metcon (Time)

For time:

25 Toes-to-bars

50 Burpee Pull-ups

100 Double Unders
Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

Easy Jog/Row (400/500)