03/20/2019

WOD

Mar 19

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

3 Wall Walk

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

10 Cal Row

Burgener Snatch x 2

Strength

A: Snatch Pull + Hang Power Snatch + Power Snatch (1-1-1-1-1)

B: Metcon (No Measure)

Hollow Hold

3x:30 sec

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)