WOD: October 8th, 2018

ANNOUNCEMENTS

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!!!

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (3 mins total)
Banded Good mornings x20
Dynamic Pigeons x10
Pass Throughs x20
Shoulder Rotations x20

Burgener Warm-Up

WOD Prep (Movement Standards)

Power Snatch

Build to a heavy single:
Power Snatch + Hang Power Snatch + High Hang Power Snatch
*12 min time cap

WOD

Fitness
“Long Gone”
4 Rounds:
1 Minute Wallballs (10#)
1 Minute Dumbbell Snatches (20/15)
1 Minute Cals or Shuttle Sprints
1 Minute Rest

Scaled
“Long Gone”
4 Rounds:
1 Minute Wallballs (14/10)
1 Minute Dumbbell Snatches (30/25)
1 Minute Cals or Shuttle Sprints
1 Minute Rest

RX
“Long Gone”
4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Cals or Shuttle Sprints
1 Minute Rest

Midline/Odd Object/ROMWOD

1.
Rounds, 3 times through
10 x GHD sit ups
10 x side crunch on GHD (left)
10 x back extenstion
10 x side crunch on GHD (right)

2.
Odd-Object Conditioning
800 Meter Sled Push (1/2 Bodyweight on Sled)
Complete as :30 On, :30 Off.

3
ROMWOD