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Josh Kyser at Roseville CrossFit

Pre-Wod:
3 Rounds (15 min cap):
200M Run
Max Set of Strict Pull-Up
5 Pistols (each side)
10 Hanging Scap Raises
15 PVC Passthrough


5 min: Hip Hinge Archetype

Workout of the day for Monday, August 29th, 2016:
“Nasty Girls V2”

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups, Or 14 C2B + 14 Dips
10 hang power cleans @ 70% 1RM

Then:
5 x 8 Good Morning 45-50% 1RM Backsquat.

Sweat Sessions Workout for Monday, August 29th, 2016:
14 min AMRAP:
30 DB Thruster
20 Russian KB Swing
10 Ring Row, or Strict Pull-Up

14 min AMRAP:
200M Run
10 Push-Up
Max Plank