08.29.2017

WOD

Aug 28

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds Rowling *meters over

or under 100= burpees

3 Rounds:

5 Broad jump (focus on hip ext)

5 Barbell Strict press

5 Barbell Good Morning

5 Roll over vsit

Metcon

Metcon (Time)

30-20-10 reps, for time of:

Hang Clean & Jerk, 115/75 lbs

Row Calories

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Easy Row/Jog

5 min

Roll/Smash Hammies/Upper Back

2 min/side