WOD: July 26th, 2018

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

WOD

AMRAP, 30 mins
300m row, 300m Ski, 15/12 cal AD, or 300m run
30m light prowler push or sled pull w/ rope (3 trips)
30 bench or box dips
30 russian kb swings (Fit: 25/15, Sc: 35/25, RX: 55/35)
30 walking lunges
30 lateral plyo skiers (over bench or plates)
300m row

Gymnastic/Skill/ROMWOD

1.
15,12,9 reps of:
Strict HSPU [with abmat(s)]
Strict T2B
Pistols
10 min time cap

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

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Banded Side Shuffle 100′
Frankensteins 100′
High Knees 50′
Butt kicks 50′

5 Rounds (15 on 30 off)
Static Holds
*3 sec negative

WOD Prep (Movement Standards)