WOD: August 9th, 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

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Banded Side Shuffle 100′
Frankensteins 50′
Bear Crawl 50′
Crab Walk 50′
Broad jumps 50′

10 mins
Front Lever Practice (strict or banded)

WOD Prep (Movement Standards)
medball cleans
knee raises
dips
cals

Gymnastic/Skill/ROMWOD

1.
Gymnastics, for time
50 pull ups:
*every time you drop from the bar, complete 5 wall walks
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

WOD

AMRAP, 22 mins
22 Medball Cleans
22 knee raises
22 Box Dips or Bench Dips
22 Cals (Rower, Ski, AD, or Shuttle Sprints)