08.04.2017

WOD

Aug 03

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

6 minute Tabata: Singles, Ring Rows, Single Leg JR, Laying Leg Crossovers, High Knees JR, Dynamic Calves, Lateral Hop JR, Lateral Lunges, Running Man JR, Lying Hammies, DU, Air Squat.

Strength

Hang Clean and Jerk (1)

15 Minutes to build to a heavy single

Metcon

Metcon (Time)

3 rounds for time of:

7 Hang Power Clean & Jerks, 155/105 lbs

50 Double Unders
Goal: Sub 9 min

Cool Down

Warm-up (No Measure)

Banded Shoulder Stretch

:90 sec/side

Hollow Rock

3 x :20 sec