WOD: October 3rd, 2018

ANNOUNCEMENTS

Friday, October 5th
NOON CLASS CANCELLED

October 5th
Bring a Buddy Day!
*All new or existing Crossfitters are welcome to any class free of charge.

Healthy Life Style Challenge
October 15 – November 18th
#800g Challenge
*Consume 800 grams of Vegetables and fruit per day and workout at Crossfit StPete on a daily basis. MORE INFO TO COME!!!

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Banded pull aparts x40
Wall Rollouts x20
DB Shoulder Press x10
DB Push Press x10
DB Push Jerk x10

Strength Warm-Up
Pausing Split Jerk
2×1 (PVC) 3×1 (Empty Barbell)
3 seconds in dip, 3 seconds in catch.

WOD Prep (Movement Standards)
C2B PU, PU, Jumping C2B PU
Front Squats
Barbell Facing Burpees

Split Jerk 1×2

Build to a heavy set of 2:
#1: 2 reps

WOD

Fitness
“Wasabi”
For Time:
400m Meter Run
40 Jumping Chest to Bar Pull-ups
30 Front Squats (45/35)
20 Barbell Facing Burpees

Scaled
“Wasabi”
For Time:
600m Meter Run
40 Pull-ups
30 Front Squats (95/65)
20 Barbell Facing Burpees

RX
“Wasabi”
For Time:
800m Meter Run
40 Ches to Bar Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

Conditioning/Odd Object/ROMWOD

1.
Cals
3 x 21 Calories (Rest 1 Minute Between)
Rest 2 Minutes
4 x 15 Calories (Rest :30 Seconds)
Rest 2 Minutes
5 x 9 Calories (Rest :15 Seconds)

2.
Odd-Object
For Time:
50 Manmakers (Pick your own weight)

3.
ROMWOD