170116

**Regular Schedule Today
**Nutrition Challenge Starts this week, make sure to set-up a time to get measured!

Marc Hollis at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
1 Minute Plank
1 Minute “Dead Bug”


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Minute Standing Straddle


3 Rounds (6 min cap):
30 Dubz
10 DB Thruster
10 Strict C2B


1 Round: Side-butt
Banded Hip Hinge Pulses (2 minutes per side)

Workout of the day for Monday, January 16th, 2017
For time:
400m Run
20 Dumbbell Thrusters 45/30
400m run
18 Dumbbell Thrusters
etc, etc until…
400m Run
2 Dumbbell Thrusters

“After Party”
Mobility

Sweat Sessions Workout for Monday, January 16th, 2017
12 Min AMRAP:
5 Ring Row, Or Strict Pull-Up
10 Push-Up
20 Double KB Lunges
40 Dubz

12 Min AMRAP:
5 Burpee
10 Box Jump
20 WallBall
40 Dubz