10/15/2018

WOD

Oct 14

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

Easy Jog, or Row 3 min

B.

3 Rounds

10 PVC Pass Thru

5 PVC OHS

5 PVC Sotts Press

Strength

A: Snatch Balance (5-5-5)

B: Overhead Squat (3)

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#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)