Events for December 2022

Thursday September 26
September 25, 2013
Saturday September 28
September 27, 2013

DSC07633

Warm-Up
40/30/20/10 Jumping Jacks with 5 Dolphin Push-Ups & 10 Hips-to-Wall each round

Met-Con
8 minute AMRAP at each Station, followed by 4 minutes to rest & rotate:

A)
12 DB Front Squats
24 Spider Planks (12 per side)

B)
12 KB Swings
24 Flutter Kicks (L&R=1)

C)
12 Lateral Vault Burpees*
12 Ball Slams
*box and slamball set as for lateral vaults, burpee on one side, palms on box and then vault to other side = 1rep

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