170615

Jesse Workout of the Day

Rope Climbs at CrossFit Roseville Spartan Race Training

Pre-Wod:
Dynamic Group Warm-Up


4 Rounds (7 min cap):
5 Pull-Up
7 Push-Up
9 Knees-2-Elbows


Couch Stretch (2 min/side)
30 PVC Passthrough

Workout of the Day for Thursday, June 13th, 2017:
45 Bench Press*
30 GHD-Sit-Up
15 Rope Climb**
30 Bench Press
20 GHD-Sit-Up
10 Rope Climb
15 Bench Press
10 GHD-Sit-Up
5 Rope Climb

*Bench press: 155/105, or 55% 1RM. Have a spotter for each set, spot for someone else as well.

**Progressions:
30-20-10 Strict chin-ups
45-30-15 kipping pull-ups