161003

Aaron Armstrong at CrossFit Roseville

Pre-Wod:
3 Rounds (15 min cap):
200M Run
Max Set of Strict Pull-Up
15 WallBall
10 Hanging Scap. Raises
15 PVC Passthrough


Frog, Frog Rocks, SLFR, 5-Step Horse Stance

Workout of the day for Monday, October 3rd, 2016:
2 Rounds:
800M Run (Or Row)
12 Backsquat
10 Burpees
8 Toes-2-Bar
12 Backsquat
10 Burpees
8 Toes-2-Bar
12 Backsquat
10 Burpees
8 Toes-2-Bar

*Pick Your Poison:
• If you want to get stronger: choose 65% for your Backsquat
• If you want to improve your engine: choose 50% for your Backsquat

Sweat Sessions Workout for Monday, October 3rd, 2016:
7 Min AMRAP:
15 DB Thruster
15 Ring Row (Or Pull-Ups)

7 Min AMRAP:
20 DBL KB Deadlift
20 WallBall

7 Min AMRAP:
30 Walking Lunge
20 Dubz
10 Calorie Row

*1 min rest between stations