WOD: August 29th, 2018

Snatch Balance 1×1

FInd 1RM:
#1: 1 rep

WOD

Fitness
“Flash Flood”
2 Rounds For Time:
400 Meter Run
21 Thrusters (45/35)

Scaled
“Flash Flood”
2 Rounds For Time:
400 Meter Run
21 Thrusters (75/50)

RX
“Flash Flood”
2 Rounds For Time:
400 Meter Run
21 Thrusters (95/65)

Accessory/HIIT/ROMWOD

1.
Accessories, for quality
3 rounds:
30 sec back ext hold
30 sec ring hold (at top)
30 sec L sit hang off bar
15/15 oblique prone crunch
30 prone hip taps

2.
3 Rounds:
3 Minutes Easy
2 Minutes Moderate
1 Minute Fast

3.
ROMWOD

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′
Pass throughs x20

Strength Warm-Up
OH Server Squats
Tempo OH Squats (3310)
Snatch Balance (SPEED & DEPTH!!!

WOD Prep (Movement Standards)
Thrusters

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