WOD: November 1st, 2018

ANNOUNCEMENTS

Push Press Switch is COMPLETE.
Please start checking in on the iPad or in your “member portal” app.

Day 18!!!
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

Warm-Up

Dynamic Pigeons x10
Leg Swings x40
Trunk Twist x20
Inchworm w/ Downward Dog + Calf Stretch x5
Frankenstiens 100′
3 Squats + 1 Broad Jump x3

WOD Prep (Movement Standards)
Air Squats
Sit-Ups
Push-Ups

Gymnastic Conditioning/ /ROMWOD

1.
Gymnastics, for time
12 strict HSPU*
12 kipping HSPU
10 strict HSPU*
10 kipping HSPU
8 strict HSPU*
8 kipping HSPU
*with abmatt(s)
6 min time cap

*see coach for scaling options

2.
10 min Yoke Carry Practice
Practice weight for Valor Games. Switch off with partner.

3.
ROMWOD

WOD

AMRAP, 40 mins
800m Run
50 Sit-Ups
40 Air Squats
30 Push-ups