WOD: July 11th, 2018

ANNOUNCEMENTS

NEW ADDRESS: 3120 44th Ave N

Every Saturday!!!
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!!!

WOD

Fitness
Chipper, for time
500m row, 500 SkiErg, 25/20 calAD or 25 shuttle sprints
50 wall balls 10#s
25 power cleans 55/45
*8 min time cap

Scaled
Chipper, for time
750m row, 750 SkiErg, 35/30 calAD or 35 shuttle sprints
50 wall balls 14/10
25 power cleans 95/65
*8 min time cap

RX
Chipper, for time
750m row, 750 SkiErg, 35/30 calAD or 35 shuttle sprints
50 wall balls 20/14
25 power cleans 115/85
*8 min time cap

Hang Power Snatch 5×3

Hang Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Ascending in weight. The focus here is quality over weight.

Accessory/HIIT/ROMWOD

1.
4 rounds, not for time:
10 db good mornings
10 db rows (ea arm)
10 pistols (ea leg)

2.
Death by 20m Shuttle Sprints

3.
ROMWOD

General Warm-Up & WOD Prep

Crossover Symmetry
400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Wall Rollouts x20
Pass Throughs x20
Sotts Press w/ PVC x20

Strength Prep
Burgener Warm-Up from Hang Position

WOD Prep (Movement Standards)
Wall Balls
Power Cleans