160930

Tony Agosto at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


5 min AMRAP:
2 Wallball, 2 burpee
4 WallBall, 4 Burpee
… add 2 reps each round


Group Hip Opener
Partner Thoracic Stretch

Workout of the Day for Friday, September 30th, 2016:

15 min, build to a heavy Overhead Squat

21-15-9
OHS 50-60% 1RM
Pull-Ups

Sweat Session Workout for Friday, September 30th, 2016:

5 Rounds (20 min cap):
10 Dumbbell Clean & Jerk
20 KB Lunge
30 Yard Sled Push 90-lb
400M Run (or 400m row)