WOD: August 3rd, 2018

Warm Up

General Warm-Up
Coaches Choice

Warm up game, “Squat Squat Goose”
Play Duck, Duck Goose but with every athlete holding the squat position.

Announcements

NEW ADDRESS: 3120 44th Ave N

Friday, August 3rd
Bring A Buddy Day

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

Accessory/Finisher/ROMWOD

1.
5 rounds, e/s building
5 x one arm db snatch
5 x one arm db push press
5 x one arm db OHS

2.
Finisher

3.
ROMWOD

Partner WOD

Fitness
Chipper – in order as fast as possible:
40 Box step ups 16/12
40 barbell Pull-Ups or ring rows
40 Wall balls 10#
20 box burpees
20 prowler pushes, 200m sled pull, or 100 battle ropes
400m Run (together)

Scaled
Chipper – in order as fast as possible:
50 Box Jumps 20/16
50 jumping Pull-Ups
50 Wall balls
20 Burpees to target (low bar)
200m odd object push, pull, or carry
800m Run

Rx
Chipper – in order as fast as possible:
50 Box Jumps
50 Pull-Ups
50 Wall balls
30 Burpees to target (high bar)
200m odd object push, pull, or carry
800m Run
Only one partner can work at a time.
Partners can break up reps between them as desired. Run together.

Odd Object Options (AHAP)
Prowler – 10m x20, Sled Pull – 200m, Farmers Carry 200m, Keg or sandbag carry 10m x20