WOD: August 31st, 2018

Partner WOD

Fitness
Partner AMRAP, 30 mins
200m run (together)
15 Modified T2B or Knee Raises
15 Box Jump Overs 16/12
15 wall balls 10#
*Team members will alternate tasks, with only one member working at any one time.

Scaled
Partner AMRAP, 30 mins
400m run (together)
20 Modified T2B
20 Box Jump Overs 20/16
20 wall balls 14/10
*Team members will alternate tasks, with only one member working at any one time.

RX
Partner AMRAP, 30 mins
400m run (together)
20 T2B
20 Box Jump Overs 24/20
20 wall balls 20/14
*Team members will alternate tasks, with only one member working at any one time.

Accessory/ROMWOD

1.
Rounds, 4NFT
Romanian Deadlift x 6-8 reps @ slow tempo
DB Curls 10-12
Single leg slow box step ups x 10 reps each leg

2.
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

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