170214

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Coach Joey at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


9 min EMOM:
12 DB Lunges (Heavy DB)
6 Strict Press, with 7 sec. Eccentric (Med DB)
3 Pull-up, with 7 sec. eccentric


Overhead Archetype: Partner Thoracic
30 PVC Passthrough

Workout of the Day for Tuesday, February 14th, 2017:
For Time:
800M Run
30 HSPU
3 Rope Climb 15ft.
400M Run
20 HSPU
2 Rope Climb 15ft.
200M Run
10 HSPU
1 Rope Climb

…Then (for quality)
35 Strict Weighted Sternum-2-Rings & 35 Weighted Dips. Break up the sets any way you’d like.