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**Tomorrow (Saturday, January 14th):
8am Class only, followed by Gymnastics Seminar!*
*There are still a few spots left

Stacey Gilmore Gymnastics Seminar, 2017 at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (15 min cap):
200M Run
8 Scap Pull-Up (Switch Grip)
8 Scap Push-Up
Bar-Muscle-Up Progressions
Max: “Line Drill” Handstand Hold
8 PVC Passthrough


Banded Overhead Distraction (2 minutes, each side)

Workout of the day for Friday, January 13th, 2017
30 min EMOM (for quality):
• 200M Run*
• Bar Muscle-Ups**
• KB Bulgarian Split Squat Lunges

*Be Consistent on your run times, push a pace that is difficult but that you can maintain for all 10 rounds.

**Bar Muscle-Up Progression Options:
• Jumping Bar Muscle-Up
• 30 seconds of Arch-Hollow + 30 seconds of Bar Dips
• Strict Chest-2-Bar (Bands if needed)

Sweat Sessions Workout for Friday, January 13th, 2017
For Time (22 Min Cap):
20 Box Jump Over
20 DB Push Press
20 Goblet Squat
20 DB Bent Over Row
20 Burpee
18 Box Jump Over
18 DB Push Press
18 Goblet Squat
18 DB Bent Over Row
18 Burpee
16…