150423

CrossFit Roseville Cougar Attack

Pre-Wod:
3 Rounds:
200 M Run
5 Burpee Box Jump Over
10 WallBall
15 PVC OHS

Mobility:
Hip Opener

Workout of the day for Thursday, April 23rd, 2015:

A.
Power Snatch, E2MOM (9 Sets)
50% x3 x2
55% x3
60% x3
65% x3
70% x3
75% x3
80% x3 x3

B
6 Min AMRAP:
7 Muscle-Ups*
8 Toes-2-Bar

*Scale the Muscle-Ups to a number you can hit in one or two sets and move right onto toes-2-bar, even if it is one or two muscle-ups per round. Sub: 7 Chest-2-Bar + 7 Burpee per round.

Rest 3 Minutes, then:
1 Mile Run.

After Party:
4 Rounds:
25 Push-Ups
30 Second Frog Hold
1 Minute Cow Stretch for Shoulders

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