WOD: July 24th, 2018

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Bird Dogs x20
Bridges x20
Inchworm w/ 3 Push-Ups x5
3 push ups + 3 Air Squats + Broad Jump 50′

3 Rounds
1 min on 30 sec off
Hollow Rocks

Wod Prep (Movement Standards)
Power Snatch
OH Squats
Thrusters

WOD

Fitness
For Time:
21 Overhead Squats (45/35)
100 Meter Run
21 Thrusters (45/35)
100 Meter Run
15 Overhead Squats (45/35)
100 Meter Run
15 Thrusters (45/35)
200 Meter Run
9 Overhead Squats (45/35)
100 Meter Run
9 Thrusters (45/35)
100 Meter Run

Scaled
For Time:
21 Overhead Squats (75/50)
200 Meter Run
21 Thrusters (75/50)
200 Meter Run
15 Overhead Squats (75/50)
200 Meter Run
15 Thrusters (75/50)
200 Meter Run
9 Overhead Squats (75/50)
200 Meter Run
9 Thrusters (75/50)
200 Meter Run

RX
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

*sub 250m row, 250m Ski, or 12/10 cal AD for run.

Announcements

NEW ADDRESS: 3120 44th Ave N

Saturday, July 21st
10am Introductory Class Cancelled

Friday, July 27th
FRIDAY NIGHT LIGHTS!!!

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

Gymnastic/Skill/ROMWOD

1.
Gymnastics, benchmark
Tukish get ups
10 mins to work up to a max weight on each arm

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD