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Josh Kyser at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-UP


Overhead Archetype: Single Lacrosse Ball Scaps, Lacrosse Ball Pec Smash


Wrist Warm-Up
10 Hanging Scap Raises
1 min: Line Drill
1 min: Shoulder Taps
1 min: Handstand Wall Presses
2 min: Freestanding Kick-Ups”

Workout of the day for Thursday, September 29th, 2016:

EMOM, Split Jerk
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Then: Build to a Heavy Single Split Jerk