WOD: September 13th, 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

September 23rd
Buti Yoga @ Crossfit StPete (FREE!)
10:15am

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

WOD

Chipper, for time
1000m Row/Ski, 50/40 Cal AD, or 800m Run
50 Russian KB Swings 35/25
50 Abmat Situps
100 Double Unders or Power Jumps
500m Row/Ski, 25/20 Cal AD, or 400m Run
30 Russian KB Swings 35/25
30 Abmat Situps
60 Double Unders Power Jumps
250m Row/Ski, 12/10 Cal AD, or 200m Run
10 Russian KB Swings 35/25
10 Abmat Situps
20 Double Unders Power Jumps

Gymnastic/Strongman/ROMWOD

1.
Gymnastics, 10 RNFT
20 Sec dish hold (hollow hold w/ bumper plate over chest)
20 Sec Superman Hold
— 20 sec rest —

2.
Farmers Carry
Build to a max weight 50m Farmers Carry
Then
Tabata Farmers Carry @ 80%

3.
ROMWOD

Warm-Up

Inchworm w/ Downward Dog + Calf Stretch x5
Leg Swings x40
Trunk Twist x20
Side Shuffle 100′
Frankensteins 100′
3 burpees + Broad Jump x5

Dumbbell Strength
3 Rounds
10 Hammer Curl to Press
10 Goblet Squats
10 Cossack Squats

WOD Prep (Movement Standards)
Russian KB Swings
Situps
Double Unders or Power Jumps