WOD: August 10th, 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

Crossfit StPete ReGrand Opening
August 25th, 9am – 12pm
Fundraiser for St Pete Free Clinic
Music by DJ 2RILL
WOD at 9am & 9:45am

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampson’s 50′
Walking Side Lunges 50′
Pass Throughs x20
OH Squats x10

Partner Assisted Hamstring Curls
4×10

WOD Prep (Movement Standards)
T2B
Modified T2B
Knee Raises

Accessory/MurphPrep/ROMWOD

1.
AMRAP, 10 mins
10m each way
1 arm backwards sled pull
*alt with partner

2.
HS Walk Practice
5 max distances or 10 attempts

3.
ROMWOD

Partner WOD

Fitness
Team WOD, 3 rounds
In teams of 3
Row 500/400m
Run 200m
20 Modified T2B or Knee Raises
*Indian file

Scaled
Team WOD, 3 rounds
In teams of 3
Row 800/650m
Run 400m
20 Modified T2B
*Indian file

RX
Team WOD, 3 rounds
In teams of 3
Row 800/650m
Run 400m
20 T2B
*Indian file