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Brian Protheroe at CrossFit Roseville

Pre-Wod:
12 min AMRAP:
2 Kipping Pull-Up
2 Chest-2-Bar
2 Hips-2-Bar
1+ Bar Muscle-Up
25ft. Alt. Split Leg Handstand Kick-Up
15 PVC Passthrough


Overhead Archetype: Thoracic, Lacrosse Ball Pec Smash
50 PVC Passthrough

Workout of the day for Thursday, October 13th, 2016:

5 rounds:
5 bench press 65% 1RM
1 pull up, 1 chest to bar, 1 bar muscle up x 5 (goal is unbroken)
20 GHD sit ups or sub 20 dynamic sit ups