11.14.2017 - Sweat Panda CrossFit

11.14.2017

WOD

Nov 13

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row or Jog 5 min

3 Rounds

–10 Reverse Lunge

–:15 sec Handstand Hold

–10 Air Squat

–10 Reverse Grip Press

Metcon

Metcon (Time)

15-12-9 reps, for time of:

Clean & Jerk, 115/75 lbs

Thruster, 115/75 lbs
Goal: Sub 9

Cool Down

Warm-up (No Measure)

3 rounds of:

Wall Handstand Hold, 20 secs

— then —

3 rounds of:

15 Handstand Shoulder Taps