08.03.2017

WOD

Aug 02

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds “”Rowling””

2x

10 PVC Pass through

10 Barbell Good morning

20 Lateral Hops over PVC

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 1 min for 21 mins, alternating between:

5 Hang Power Snatches, 115/75 lbs

10 KB Swings (53/35)

15 AbMat Sit-ups

Cool Down

Warm-up (No Measure)

3 x 10 of each

Lateral Raise

45 Degree Raise

Front Raise

Roll/Smash Hammies

:90 sec-2 min/side