WOD: November 9th, 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 26!!!
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!

Bring A Buddy Partner WOD

Fitness
Chipper – in order as fast as possible:
50 Burpees
50 Air Squat
50 Ball Slams
50 HR Push Ups
30 Box Step Ups 16/12
30 Partner Medball Sit-Ups 14/10
150 Power Jumps
800m Run

Only one partner can work at a time.
Partners can break up reps between them as desired. Run together.

Scaled
Chipper – in order as fast as possible:
50 Burpees
50 Air Squat
50 Ball Slams
50 Box HSPU
30 Box Jumps 20/14
30 Partner Medball Sit-Ups 20/14
150 Double Unders (PJ 2-1)
800m Run

Only one partner can work at a time.
Partners can break up reps between them as desired. Run together.

RX
Chipper – in order as fast as possible:
75 Burpees
75 Air Squat
50 Ball Slams
50 HSPU
30 Box Jumps 30/24
30 Partner Medball Sit-ups (AHAP)
150 Double Unders
800m Run

Only one partner can work at a time.
Partners can break up reps between them as desired. Run together.

Body Armor/Skill/ROMWOD

1.
Accessories, choose weights for quality
5×15 shoulder flys
then,
5×10 heavy strict DB shoulder press

2.
Partner Odd Object
5 RDS
10 Partner Tire Flips
10 Stone/DBall to Shoulder

3.
ROMWOD