WOD: August 7th, 2018

Announcements

NEW ADDRESS: 3120 44th Ave N

Friday, August 10th
6:30pm Class Cancelled
Friday Night Lights

Location:
Crossfit 727
475 Central Ave, St. Petersburg, FL 33701

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Shoulder Protraction/Retraction x20
PVC Shoulder Rotations
Inchworm w/ 3 Push-Ups x5
3 Burpees + 3 Air Squats x3

Wod Prep (Movement Standards)
Double Unders
Power Cleans

WOD “Jump City”

Fintess
For Time:
1 Round:
400 Meter Run
80 Power Jumps
21 Hang Power Cleans (45/35)

2 Rounds:
200 Meter Run
40 Power Jumps
15 Hang Power Cleans (45/35)

3 Rounds:
100 Meter Run
20 Power Jumps
9 Hang Power Cleans (45/35)

Scaled
For Time:
1 Round:
800 Meter Run
80 Double Unders (PJ: 2-1)
21 Hang Power Cleans (105/75)

2 Rounds:
400 Meter Run
40 Double Unders (PJ: 2-1)
15 Hang Power Cleans (105/75)

3 Rounds:
200 Meter Run
20 Double Unders (PJ: 2-1)
9 Hang Power Cleans (105/75)

RX
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 5 RNFT
30 second HS hold against a wall
followed by a 30 second static hold at the bottom of the squat

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