161229

**No Open Gym tonight at 7:30PM

Shayna at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds (18 min cap)
800M Run
20 KB Swing
5 Ring Rows (As Supinated as Possible)
10 Box Step-Up 53/35-lb KB to 20″
5 Ring Rows (As Supinated as Possible)


Overhead Archetype: Banded Shoulder Distraction (2 minutes each side)

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

Week 1:
3 Rounds of Bench Press:
65% x 5
70% x 5
75% x 5+

Complete a set of Bench Press every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.