WOD: July 23rd, 2018

ANNOUNCEMENTS

NEW ADDRESS: 3120 44th Ave N

Saturday, July 21st
10am Introductory Class Cancelled

Monday, July 23rd
12pm Class Cancelled

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

Friday, August 10th
Friday Night Lights
Location: Crossfit 727

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
AIr Squats x10
Pass throughs x20
Shoulder Rotations x20

Strength Warm-Up
PVC OH Server Squats x10
-wide grip, elbows facing ground (external rotations), bar directly OH (frontal Plane).
PVC OH Squats
-focus on active shoulders, arms locked out, & external rotations

WOD Prep (Movement Standards)
Pull-Ups, Jumping Pull-Ups, or Barbell Pull-Ups

Overhead Squats

3 max sets @ 70% of 1RM (take from the rig)
*3 mins rest between sets. Score is total reps from each set.

1 rep max is estimated in sugar wod from your 5 rep max, hit the “prepare button”.

WOD

Fitness
AMRAP, 8 mins
10 jumping pull ups, barbell pull-ups, or ring rows
20 box jumps 16/12 inch

Scaled
AMRAP, 8 mins
10 jumping pull ups
20 box jumps 20/16 inch

RX
AMRAP, 8 mins
10 pull ups
20 box jumps 24/20 inch

Accessory/HIIT/ROMWOD

1.
Accessories, 5 RNFT10 hollow rocks
10 v-snaps
10 sec. dish hold in hollow body position (hold plate over chest with arms locked out)
10 1/2 v-ups*
— rest 1 min —

*only bringing legs (still in a straight line fashion) half the normal distance of a v-up, keeping hands behind head.

3.
ALL OUT!
500m Row
rest 2 mins
500m Ski

2.
ROMWOD