WOD: August 17th, 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

400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampson’s 50′
Frankensteins 50′
Banded side shuffle 100′
Air Squats x10
Push-Ups x10

Partner Assisted Hamstring Curls
4×10

WOD Prep (Movement Standards)
Wall Balls
OH Plate Carry
Push Ups or Knee Push Ups

WOD

Fitnss
In teams of two, with only one person working at a time, complete the following for time:
200 wall balls 10#
400m OH plate carry 10#
200 knee push ups
400m OH plate carry 10#

Scaled
In teams of two, with only one person working at a time, complete the following for time:
200 wall balls 14/10#
600m OH plate carry 35/25#
200 push ups
600m OH plate carry 35/25#

RX
In teams of two, with only one person working at a time, complete the following for time:
200 wall balls 20/14#
600m OH plate carry 45/35#
200 push ups
600m OH plate carry 45/35#

Accessory/Rowing/ROMWOD

1.
AMRAP, 10 mins
Shoulder + oblique extras
#A. 3 sets:
10 x one db arm row

#B. 4 sets:
10 x db shoulder flies

#C. 3 sets:
10 x db hammer curls

#D. 3 sets (each side):
20 standing side crunch with weight
20 sec hold

2.
For TIme:
1500m Row

3.
ROMWOD