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Donna Huusfeldt at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap):
15 Cal Row, or 200M Run
Max Set Strict Pull-Up
15 Wallballs
Max Set Shoulder Taps


Group Hip Opener
Overhead Archetype: Partner Pec Smash + Partner Thoracic

Workout of the day for Monday, September 7th, 2016:
Skill: Power Snatch + OHS Technique

“Nancy”
5 Rounds:
400M Run
15 Overhead Squat 95/65-lb

“After Party”
4 Rounds:
10 GHR
5 Weighted Pull-Up, 7 Sec. Eccentric

Sweat Sessions Workout for Monday, September 7th, 2016:
Squat Therapy

20 min AMRAP:
7 Dumbell Thruster (Heavy)
7 Abmat Sit-Up
7 KB Deadlift (Heavy)
7 Burpee
7 Pull-Up
7 Calorie Row, or Bike