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Cody Jones at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle


3 Rounds (5 min cap):
10 WallBall
5 Deadlift 135/95-lb


3 Rounds:
Jefferson Curl


Foundation Sequence

Workout of the Day for Wednesday, August 16th, 2017:
Deadlift 5-3-2 (10 minutes)*
*Build to a moderate load 5-rep. Then add some weight for three reps, and finally add some weight for two reps. The double should be difficult but doable.

“After Party”
4 Rounds (For Quality):
30M Sled Pull (Heavy)
200M Farmer Carry 70/53-lb
10 Good Morning @ 33% 1RM Backsquat
30M Sled Pull (Heavy)
200M Sandbag Bear Hug
10 Good Morning @ 33% 1RM Backsquat

Sweat Sessions Workout for Wednesday, August 16th, 2017:
Skill: Squat Therapy

3 Rounds:
20 KB Swing
30 Yard Sled Pull
20 Burpee
30 Yard Sled Pull
—THEN:
50 DB Squat Clean