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Coach Lauren Coaching Roseville City School District Employees

Pre-Wod:
Dynamic Group Warm-Up
Foundation Sequence


3 Rounds (4 min cap):
10 WallBall
10 Pull-Ups, or Ring Row


Hip Hinge Archetype: Banded Hip Hinge

Workout of the day for Wednesday, February 1st, 2017:
12 min EMOM, alt
• 1 Legless Rope Climb, Peg Board Ascent, or 3 Strict C2B
• 3 Deadlift, build each set

8 min AMRAP:
3-6-9-12…
Deadlift, 60% 1RM
C2B

“After Party”
3 Rounds:
30 Russian KB Swings
30 GHD Sit-Up

Sweat Sessions Workout for Wednesday, February 1st, 2017:
24 min AMRAP*:
10 Goblet Squat
10 Side-Plank Reach Through (5 Each Side)
10 Ring Row, Or Pull-Up

*Begin with and Every 3 minutes, Run 200M, or 15 Calorie Bike