WOD: November 6th, 2018

Announcements

Next Bring A Buddy Day
Friday, November 9th
Buddies can join any Crossfit Class. Open gym does not apply to bring a buddy day, must be in a class ran by a Coach.

Day 23!!!
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!

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Banded Pull-Aparts x40
Iron Cross x20
Sampsons 50′
Walking Side Lunges 50′

Burgener Warm-Up
w/ PVC

Wod Prep (Movement Standards)
Power Snatches
Thrusters
American 2KB Swings

WOD

Fitness
For Time:
30 Power Snatches (45/35)
800m Run

Immediately Into…

30-20-10:
Kettlebell Swings (25/15)
Thruster 35/25

Scaled
For Time:
30 Power Snatches (85/55)
1 Mile Run

Immediately Into…

30-20-10:
Kettlebell Swings (35/25)
Thruster 60/40

RX
For Time:
30 Power Snatches (115/85)
1 Mile Run

Immediately Into…

30-20-10:
Kettlebell Swings (50/35)
Thrusters (75/55)

Gymnastic/Odd Object Conditioning/ROMWOD

1.
Strict Gymnastics
A) 5 Rounds, Not For Time:
1 L-Sit Rope Climb + 12 Strict Handstand Push-ups
B) AMRAP 6:
3 Strict Weighted Pull-ups (45/25) + 5 Strict Weighted Ring Dips (35/20)

2.
Odd-Object Conditioning
3 Rounds:
20 Wallballs (20/14)
20/15 Calorie Ski Erg
20 Meter Yoke Carry (465/325)

3.
ROMWOD