WOD: August 27th, 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

Labor Day Weekend Hours
September 1st
Beach WOD @ 8:30am

September 2nd
Gym Closed

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

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Super Front Rack Stretch (4 mins total)
Banded Good mornings x20
Wrist Stretch
Spiderman Lunges w/ reach 50′
Squat Jumps x20
Pass throughs x20

Strength Warm-Up
Clean & Jerk Progression
Clean Grip DLs
Hang Clean Pulls
Hang Power Clean
Front Squats
Hang Squat Clean
Split Jerks

WOD Prep (Movement Standards)
Burpees over the bar
front squats
Muscle Ups, Pull Ups, or barbell pull ups

Clean Complex

5 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight

WOD

Fitness
AMRAP 12:
12 Barbell Facing Burpees
9 Front Squats (45/35)
6 Barbell Pull-Ups or Ring Rows

Scaled
AMRAP 12:
12 Barbell Facing Burpees
9 Front Squats (85/55)
6 Pull-Ups

RX
AMRAP 12:
12 Barbell Facing Burpees
9 Front Squats (115/80)
6 Bar Muscle-ups

Accessory/Agility/ROMWOD

1.
Extras, arms
4 sets:
10 x single arm db press (each side)
10 x hammer curls (each side)

2.
4 Rounds
60 sec max AD
*rest 60 secs

3
ROMWOD