10.09.2017

WOD

Oct 08

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 min

3 Rounds:

10 wall ball

5 Bar or DB Deadlift

5 Bar or DB bent over Row

5 Bar or DB hang muscle clean

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Thrusters, 95/65 lbs

7 Hang Power Cleans, 95/65 lbs

9 Sumo Deadlift High-pulls, 95/65 lbs

Goal: 10+ Rounds

Cool Down

Warm-up (No Measure)

5 min easy row/run

Banded Hammie Stretch

:90 sec/side