04/16/2018

WOD

Apr 15

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 9 min

— Min 1: Run or Row :45 sec

— Min 2: :15 sec Ring Support Hold

— Min 3: 10 Band Pull Apart

Metcon

Metcon (Time)

For Time:

— 50 Cal Row

— 50 Shoulder to Overhead (135/95)

Goal: Sub 9 Minutes
Sub 800m Run if no Rowers

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5# plate)

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