08.18.2017

WOD

Aug 17

Sweat Panda Fitness – CrossFit

Warm-up

A: Dynamic (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

B: Warm-up (No Measure)

8 Min EMOM:

Odd: 2 Press, 2 Push Press,

2 Push Jerk (Increase weight

every round)

Even: 10 Dynamic calves, 10 Mountain Climbers

Metcon

Metcon (Time)

21 Press, 95/65 lbs

Run, 400 m

15 Push Press, 135/95 lbs

Run, 400 m

9 Push Jerk, 155/135 lbs

Run, 400 m
Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Easy Row/Jog to 2 min

Banded Shoulder Stretch

:90 sec/side

Sit Up

3 x 15 reps