WOD: July 9th, 2018

ANNOUNCEMENTS

NEW ADDRESS: 3120 44th Ave N

Free Introductory to Crossfit WOD @ 10am
– Everyone is Welcome

Friday, July 13th
Next Bring A Buddy Day!
– Family, Friends, & Co Workers are all Welcome!

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Good mornings x20
Spiderman Lunges 50′
Side Lunges x20
Pass throughs x20

Strength Warm-Up
OH Server Squats x10
OH Squats x10

WOD Prep (Movement Standards)
Burpee Box Jump Overs

Overhead Squat 5×5

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*work up to a 5RM

WOD

Fitness
AMRAP, 8 mins
10 cals Row, SkiErg, AD, or Shuttle Sprint
5 burpees box Jumps 16/12 inch

Scaled
AMRAP, 8 mins
10 cals Row, SkiErg, AD, or Shuttle Sprint
5 burpees box Jumps 20/16 inch

RX
AMRAP, 8 mins
10 cals Row, SkiErg, AD, or Shuttle Sprint
5 burpees box Jumps 24/20 inch

Accessory/HIIT/ROMWOD

1.
Accessories, 4 RNFT
DB walking lunge x 20 steps
— rest 45 seconds —
plank hold x 45 seconds
— rest 45 seconds —
strict pull ups x 8-10 reps (partner assisted preferred to band)
— rest 45 seconds —

2.
ROMWOD