WOD: October 23rd, 2018

ANNOUNCEMENTS

Push Press Switch from Mindbody
Please update your new Push Press account as soon as possible. All members should have received an email asking you to finish setting up your account. Push Press will be the new way you pay for your membership and how you check in to Classes. Thanks!

Day 9!!!
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. CHALLENGE STARTS MONDAY!

Next Bring A Buddy Day
Friday, November 9th

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Bridges x20
Side Lunges x20
Air Squats x20
Ring Rows x10
Lat Activations x10
Beat Swing x10

Wod Prep (Movement Standards)
“Dirty 30”

WOD

Fitness
“Dirty 30”
For Time:
30 Box Jumps (16/12)
30 Jumping Chest to Bar Pull-ups
30 Kettlebell Swings (25/15)
30 Front Squats (45/35)
30 Toes to Bar
30 Push Press (45/35)
30 Deadlifts (45/35)
30 Wallballs (10#)
30 Bar Facing Burpees
30 Power Jumps

Scaled
“Dirty 30”
For Time:
30 Box Jumps (20/16)
30 Pull-ups
30 Kettlebell Swings (55/35)
30 Front Squats (85/55)
30 Toes to Bar
30 Push Press (85/55)
30 Deadlifts (85/55)
30 Wallballs (14/10)
30 Bar Facing Burpees
30 Double Unders (PJ: 2-1)

RX
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Bar Facing Burpees
30 Double Unders

Gymnastic Conditioning/Body Armor/ROMWOD

1.
Gymnastic Conditioning
5 Rounds:
15/12 Calorie Ski Erg
9 Hang Power Cleans (135/85)
50′ Handstand Walk

2.
Body Armor
4 Supersets:
Max Double Dumbbell Row (50’s/35’s)
5 Tempo Double Kettlebell Deadlifts* (100’s/80’s)

*5 Seconds Up, 5 Second Down

3.
ROMWOD