170804

Jesse Workout of the Day

Lois Nakamoto at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-UP


4 Rounds (8 min cap):
16 Yard DB OH Walking Lunge
8 Good Morning
8 WallBall
1 Round: Side-Butt


Bent Leg Hamstring Pulses (42/side)

Skill: Hinge Archetype & Deadlift Top Down Set-up

Workout of the Day for Friday, August 4th, 2017:
17.4

13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Sweat Sessions Workout for Friday, August 4th, 2017:
5 min Cap, Each Station*:

• 100 WallBall
• 30 Dumbbell Hang Clean & Jerk (Heavy)
• 12-9-6-3: Calorie Row / burpee
• 24-18-12-6 Russian KB Swing / Abmat Sit-Up

*3 minutes Rest Between Stations