Friday, 12/12
December 11, 2014
Sunday, 12/14
December 13, 2014


3 Rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Scap Push-ups
10 Prone Scorpion


1 Minute OH Band distraction stretch/side
1 Minute Self Bully stretch/side

3 Rounds of:

AMRAP in 3 Minutes
6 Pull-ups
6 Burpees

AMRAP in 3 Minutes
12 KB Swings
12 Push-ups

3 Minutes Rest


  1. Dray says:

    As expected, Friday night’s workout led to some shaky legs this morning even with an early arrival for lots of rolling. But luckily this was just a metcon so that wouldn’t be an issue, right? Well, maybe the legs weren’t hit too hard (burpees actually felt like they helped) but it got my arms feeling the same way so now I just hurt all over. Could barely do any push-ups and not entirely sure why but maybe still just carrying over shoulder soreness from holding the front rack on Friday.