WOD: September 11th, 2018

Announcements

Friday, Sept. 14th
2nd Friday Social
TIme: 6:15pm
Location: Crossfit StPete
Cornhole Tournament, Cold Beverages, Snacks, Music, & Prizes!!!

September 22nd
Beach WOD

Nutritional Challenge
Oct. 1st
800g/Macro Challenge
More info to come.

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Inchworm w/ 3 Push-Ups x5
Bridge x20
Shoulder Rotations x20
Pass Throughs x20

Rowing Practice
Catch Position
Leg Drive
Arm Pull
Finish position
Return

Wod Prep (Movement Standards)
Deadlifts
Bar Facing Burpees
Push Jerks

WOD

Fitness
“Go Fish”
For Time:
750 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (45/35)
15 Barbell-Facing Burpees
9 Push Jerks (45/35)

Scaled
“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (105/75)
15 Barbell-Facing Burpees
9 Push Jerks (105/75)

RX
“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)

Gymnastic/Skill/ROMWOD

1.
Kipping HSPU
20 Repetitions
Rest 1 Minute
17 Repetitions
Rest 1 Minute
14 Repetitions
Rest 1 Minute
11 Repetitions

2.
Aerobic Capacity
On the 3:00 x 5:
12/9 Calorie Assault Bike
6 Burpee Pull-ups (6-10″+ jump)
12/9 Calorie Assault Bike

3.
ROMWOD