WOD: August 21st, 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

Labor Day
September 3rd
8am & 9:15am WOD only.
*all other classes cancelled

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Bridge w/ KB x20
Inchworm w/ 3 Push-Ups x5
Single Leg RDLs x20
Windmills x20

3 Rounds
Hollow Rock 45 sec
15 sec rest
Superman Rock 45 sec
15 sec rest

Wod Prep (Movement Standards)
Wall Balls
Burpee Box Jumps
Power Snatches

WOD

Fitness
For Time:
800m Run
50 Wallballs 10#
30 Burpee Box Jump Overs (20/16)
10 Power Snatches (55/45)

Scaled
For Time:
1 Mile Run
50 Wallballs (14/10)
30 Burpee Box Jump Overs (20/10)
10 Power Snatches (115/75)

RX
For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (155/95)

Gymnastic/Skill/ROMWOD

1.
Rounds, 5NFT
5 attempts at each of the following:
a) Broad jump 30m (in as few jumps as possible)
b) 3 pull-ups as slow as possible
c) Max set of freestanding handstand push-ups
*Rest as needed between attempts.

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