08.11.2017

WOD

Aug 10

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 minutes

3-Way Banded Shoulder Stretch

Then;

2 Rounds:

Burgener warm up with

empty bar +3 Strict Press

5 Broad Jump

10 Lying leg Crossovers

5 Roll over v-sit

Strength

Push Press (3-3-3)

Metcon

Metcon (Time)

2 rounds for time of:

20 Clean & Jerks, 155/105 lbs

40 Bar Facing Burpees
Goal: Sub 12-14 min

Cool Down

Warm-up (No Measure)

3 Rounds:

10 Strict Toes To Bars

10 Good Mornings w/barbell