WOD: August 8th, 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
Couch Stretch 90 sec (ea side)
Dynamic Pigeons
Banded Pull-Aparts + Banded Pass Throughs
Bridge w/ KB OH Ext.
Single Arm DB Shoulder Press x20

Split Jerk Practice
body weight split
PVC Split Jerk
Empty Barbell Split Jerk
After you practice the split jerk practice the full complex.

WOD Prep (Movement Standards)
BURPEES!!!

Press Complex

Push press + push Jerk + split Jerk
Find heavy complex in 15 mins

Accessory/HIIT/ROMWOD

1.
Rounds, 3NFT
Goblet Squats x 10 reps
Ring Rows x 10 reps
Russian KB Swings x 20 reps
Plank Hold x 45 seconds

2.
Max Cals
45 sec SkiErg
rest 30 sec
45 sec AD
rest 30 sec
45 sec Row
*score is total cals

3.
ROMWOD

WOD

Fitnesd
“Pukie Brewster”
For Time:
150 Box Burpees

Scaled
“Pukie Brewster”
For Time:
150 Burpees

RX
“Pukie Brewster”
For Time:
150 Burpees