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Jesse Workout of the Day

**State Fair Night Tonight!! Meeting at 7:30, Ashley’s show goes until 9:00PM!

Stephanie Artis at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


5 min EMOM:
6 x 8 yard Sprint
5 KB Swing
4 Burpee


Couch Stretch, 2 min/side

Workout of the Day for Monday, July 17th, 2017
Weighted Pull-Up:
3-3-3-3*

*Build to & stay at one weight for all four sets.
**Progression, 4 Rounds:
Max Chin-Up Hold + 7 Sec Eccentric

27-21-15-9 (15 min time cap):
Squat Clean 95/65, or 40% 1RM
Ring Dip

Sweat Sessions Workout for Monday, July 17th, 2017
Squat Routine 2.0
Skill: Deadlift Technique

7 Rounds (20 min cap):
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Burpee
7 Pull-Up
7 Calorie Row, or Bike