07/31/2019 - Sweat Panda CrossFit

07/31/2019

WOD

Jul 30

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Toy Soldier

5 Strict Pull Up

25′ Duck Walk

8 Shoulder Taps

PERFORMANCE

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

FITNESS

Metcon (No Measure)

AMRAP 20 min

6 Deadlift (155/105)

7 Burpee Jumping pull-ups

10 Kettlebell swings (53/35)

Run 200 meters

Cool Down

Warm-up (No Measure)

Roll/Smash Quads and IT Bands

2 min/side

Banded Shoulder Stretch

:90 sec/side