07/12/2018 - Sweat Panda CrossFit

07/12/2018

WOD

Jul 11

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

200m run

Warm up WOD Movements

200m Run

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Goal: Sub 30 Minutes

245/165

135/95

70/55

Cool Down

Warm-up (No Measure)

A.

Easy Row/Run

5 min

B.

Roll/Smash IT bands and Glutes

2 min/side

C.

Roll/Smash Upper Back

2 min