Events for December 2022

Monday September 9
September 8, 2013
Wednesday September 11
September 10, 2013

Warm-Up
2 Rounds of
5 Hanging Scap Retractions
5 Pause Push-Ups
10 Squat-to-Bootstrappers
10 Alt-T Push-Ups
15 Superman
15 Flutter Kicks (L,R =1)

Strength
5 Rounds (NFT, but within 25min) of
(A) Max reps of one of the following scaling options:

  • Ring Rows;
  • Supine Barbell Rows;
  • Ring Rows w/ Feet Elevated
  • Pause Ring Rows w/ Feet Elevated

followed by,
(B) 4 Alt TGUs (w/ DB’s or KB’s)

Met-Con
9 Minute AMRAP
6 Single-Arm DB Hang Power Clean (Lf)
6 Single-Arm DB Hang Power Clean (Rt)
12 DB Russian Twists
24 Lateral Hurdles (over the DB)

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