WOD: August 22nd, 2018

WOD

Fitness
“Eighteen Wheeler”
AMRAP 18:
18/12 Cals or 18 Shuttle Sprints
15 Barbell Pull-Ups or Ring Rows
12 Ball Slam 10
9 Deadlifts 75/55

Scaled
“Eighteen Wheeler”
AMRAP 18:
18/12 Cals or 18 Shuttle Sprints
15 jumping Pull-Ups
12 Ball Slam 14/10
9 Deadlifts 135/95

RX
“Eighteen Wheeler”
AMRAP 18:
18/12 Cals or 18 Shuttle Sprints
15 Pull-Ups
12 Ball Slam 20/14
9 Deadlifts 185/135

Deadlift 8×2

On the Minute x 8
2 Repetitions
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
#8: 2 reps
*ascending in weight

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Couch Stretch 90 sec (ea side)
Dynamic Pigeons x20
Single Leg Bridges x20
Lunges 50′
Walking Side Lunges 50′
Banded Pull-Aparts + Banded Pass throughs

Strength Warm-Up
2 rounds
Goodmornings
Barbell Rows
Deadlifts

WOD Prep (Movement Standards)
Pull-ups
balls slams
DLs

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

Accessory/HIIT/ROMWOD

1.
Rounds, 3 times through
10 x GHD sit ups
10 x side crunch on GHD (left)
10 x back extenstion
10 x side crunch on GHD (right)

2.
For Time:
2k ROW

3.
ROMWOD