Events for December 2022

Friday, 10/17
October 16, 2014
Sunday, 10/19
October 18, 2014

IMG_5466

Warm-Up
3 Rounds of
9 Pause Squats
9 Superman
6 Squats
6 Spider Lunge
3 Jump Squats
3 Rolling Split straddles

Strength – Pause Back Squat* (25 min cap)
1 x 10 w/ Bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 65%
1 x 3 @ 75%
3 x 3 @ 80%

* Pause should be a “one-one thousand” count.  Judging this while squatting is not optimal, so spotter/ rack mates should count out loud for each other “one-one thousand, UP”

Partner Met-Con
AMRAP in 12 min of
60 KB Goblet Squats
12 Burpees
60 KB Swings
12 Burpees
60 Push-ups
12 Burpees

– One partner working at a time, may divide the work as desired (but work in order through all sets)

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