WOD: August 15th, 2018

WOD

Fitness
Rounds, 3 for time
30 kettlebell swings 25/15
20 box jumps 16/12
Run 400 meters

Scaled
Rounds, 3 for time
30 kettlebell swings 35/25
20 box jumps 20/16
Run 400 meters

RX
Rounds, 3 for time
30 kettlebell swings 55/35
20 box jumps 24/20
Run 400 meters

Overhead Squat

Find 1RM Overhead Squat:
#1: 1 rep
*15 min time cap

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Lunges 50′
Walking Side Lunges 50′
Dynamic Pigeons
Banded Pull-Aparts + Banded Pass throughs
OH Server Squats x15
OH Squats x10

WOD Prep (Movement Standards)
KB Swings
Box Jumps or Step Ups

Announcements

NEW ADDRESS: 3120 44th Ave N

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

Beach WOD
Sept. 1st @ 9:30am

Accessory/HIIT/ROMWOD

1.
Accessories, choose weights for quality
3×20 light goodmornings
then,
3×20 heavy DB lunges

2.
Sprints
10x 20m Sprints

3.
ROMWOD