WOD: August 16th, 2018

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

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20

4 Rds
1 agility ladder
10 plyo skiers
20 jumping jacks
10 plyo box step ups

WOD Prep (Movement Standards)
Rope Climbs
SDHP
Sit-Ups
Air Squats
Shuttle Sprints

WOD

AMRAP, 25 mins
1 rope climb (F2S: 2-1)
15 Sumo DL High Pulls 45/35/15
15 Sit-Ups
1 Rope Climb
15 Air Squats
15 Shuttle Sprints (15m)

Gymnastic/Skill/ROMWOD

1.
Gymnastics WOD, unbroken AMRAP
7 min time cap,
1,2,3,4 etc increasing reps:
Unbroken pull ups
*Keep going until failure, then go back down. Scored as total reps.

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