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Pastor Eric Upton at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


7 min AMRAP:
5 Strict C2B, or Pull-Up
15 WallBall
35 Dubz


1 Round: Side-Butt
+ 15 Side-Butt Squats

Workout of the day for Wednesday, December 28th, 2016:

8 min EMOM:
3 Tall Clean*

8 min EMOM:
3 High-Hang Clean

8 min EMOM:
3 Hang Clean

*The focus for all three emoms is the 3-rd Pull. Try to build each round. You should be able to add a lot of weight transitioning from the tall clean to the high-hang clean.

“After Party”
4 Rounds:
10 Back-Hip Extensions
7 Fat Grip Strict Weighted Pull-Up

Sweat Sessions Workout for Wednesday, December 28th, 2016:
10 Rounds, 30 Seconds at Each station*:
Calorie Row, or Bike
Burpees
Ab-mat Sit-Up
Russian KB Swing
Rest

*5 seconds transition between stations