WOD: August 24th, 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

Accessory/Rowing/ROMWOD

1.
Rounds, 4NFT
Romanian Deadlift x 6-8 reps @ slow tempo
DB Curls
Single leg slow box step ups x 10 reps each leg

2.

3.
ROMWOD

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampson’s 50′
Frankensteins 50′
Banded side shuffle 100′
5 Air Squats + Broad Jump x5

Partner Assisted Hamstring Curls
4×10

WOD Prep (Movement Standards)
American KB
Thrusters
Lunges
Burpees
Tire Flips

Partner WOD

Fitness
In teams of two, with only one person working at a time, complete:
100 kb swings 25/15
400m run*
80 empty barbell thrusters
400m run*
60 Modified Burpees (no push up)
400m run*
40 empty barbell lunges
400m run
20 Tire Flips
*Both athletes perform the run at the same time.

Scaled
In teams of two, with only one person working at a time, complete:
100 kb swings 35/25
400m run*
80 empty barbell thrusters
400m run*
60 Burpees
400m run*
40 empty barbell lunges
400m run
20 Tire Flips
*Both athletes perform the run at the same time.

RX
In teams of two, with only one person working at a time, complete:
100 kb swings 55/35
400m run*
80 empty barbell thrusters
400m run*
60 Burpees
400m run*
40 empty barbell lunges
400m run
20 Tire Flips
*Both athletes perform the run at the same time.