07.31.2017

WOD

Jul 30

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 Min

2 Rounds

15 Band Pull aparts

10 Band good mornings

5 band Overhead squats

3 inch worms with a push up

3 MU Transitions

Strength

Back Squat (1)

Find a Heavy single in no more than 15 min.

NOT 1 Rep Max

Metcon

Metcon (Time)

For time:

50 Overhead Squats, 115/75 lbs

25 Muscle-ups
Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Chest/Shoulder Stretch on rig or wall

:90 sec/side

Foam Roll/Smash Upper Back

2 min