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Brandy Rusica Determined at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-UP


7 min AMRAP:
5 Thruster 45/35-lb
4 Burpee Box Jump Over
30 Dubz


5 minutes: Overhead Archetype

Workout of the day for Thursday, June 22nd, 2016:

12 minutes:
Build to a 3-Rep max Weighted Dip

21-15-9 reps of:
Chest-to-bar pull-ups
Handstand Push-ups
Ring Dips
Bench Press 135/95

*Do the round of 15 strict

“After Party”
7 Rounds:
10 Strict Toes-2-Bar
10 Side-Plank Reach Through (5 each side)
1 minute: Handstand Shoulder Taps