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Sandy Kusick at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


5 min EMOM:
6 x 8 yard sprint + 7 Burpee


3 min: Single-lacrosse ball scaps
3 min: Peanut + Cookie

Skill: Handstand Push-Up Progressions

Workout of the Day for Thursday, April 13th, 2017:
“15.4”
8 min AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans…
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

“After Party”
C&J
85% for 1, then 3 x 2 @ 10-15% less*