170330

Josh Kyser at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


10-9-8-7-6-5-4-3-2-1 (6 min cap):
Plate G2OH 45/35-lb
Burpee Jump to plate


Overhead Archetype: Partner Thoracic

Skill: Box/Bench Paralette HSPU & Kipping HSPU

Workout of the Day for Thursday, March 30th, 2017:

For Time:
40 HSPU
400M Row
40 Push Press 95/65-lb
400m Run

“After Party”
Row:
1 x 500 at Mod Pace
2 min Rest
3 x 200 (150 sprint + 50m easy)
2 min Rest
3 x 200 (100 sprint + 100m easy)
2 min Rest
3 x 200 (15 sprint + 150m easy)
2 min Rest
1 x 500 at Mod Pace