160504

Joey Washburn CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Minutes Lizard (each side)

Workout of the day for Wednesday, May 4th, 2016:

Minutes 00-06:
For time:
104 wall-ball shots
52 pull-ups

Minutes 07-17:
4 rounds for time (10 minutes):
28 one-legged squats, alternating (or 28 Goblet squats)
15 power cleans (115/80-lb)

Sweat Sessions Workout for Wednesday, May 4th, 2016:
21 min AMRAP:
10 Dumbbell Hang Clean & Jerk
20 “See The Light” Sit-Up
30 Dumbbell Box Step-Up
40 Russian KB Swing
50 Dubz
100M Single-Arm Farmer Carry