Scott & Amanda Juhl at CrossFit Roseville

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

Plate Clean & Jerk
*150M row after each round

Bent Leg Hamstring Pulses (2min/side)

Skill: Push Jerk

Workout of the Day for Wednesday, July 26th, 2017:
Five rounds for time of:
12 Deadlift 155/105-lb, or 70% 1RM Jerk
9 Hang power clean
6 Push jerk

“After Party”
2 Rounds:
50/40 Cal Row
5 Legless Rope Climb 15/12ft.
50/40 Cal Cal Assault Bike
5 Legless Rope Climb

Sweat Sessions Workout for Wednesday, July 26th, 2017:
10 Rounds, 30 Seconds at Each station*:
Calorie Row, or Bike
Dumbbell Lunges
Abmat Sit-Up
Russian KB Swing

*5 seconds transition between stations