12/03/2018 - Sweat Panda CrossFit

12/03/2018

WOD

Dec 02

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds of Rowling

Notes: Goal is to row and try to get the meters to land exactly on 100. Go any pace you want but don’t row past 80 meters. However high or low you are away from 100 complete that many burpees. Don’t exceed 10/round

Skill Transfer Snatch x 2

Metcon

Metcon (Time)

For Time:

100 DB Snatch (50/35)

15 Burpees on the 2 Minute

Goal: Sub 8 min

Notes: Alternate Arms each rep

Cool Down

Warm-up (No Measure)

Russian Twist

3 x 20

Hold top of Hip Bridge

3 x :40 sec