01.11.2018

WOD

Jan 10

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute Row/Rope

Then,

3 Rounds:

10 Bar Hanging Hip Touch

10 Sotts Press (pvc)

5 OHS (pvc)

Metcon

Metcon (Time)

Open Prep

21-18-15-12-9-6-3

Toes to Bar

OHS (95/65)

Goal: Sub 14 min

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Laying “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)