Events for December 2022

Base Camp, 7/25/2015
July 22, 2015
Open Gym, 7/25 – 7/31
July 24, 2015

IMG_8436

Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Quadruped Ext and Rotation/ side
10 OH Band Pull Apart
5 Hips to Wall

Skill
EMOM for 12 Minutes (6 rounds each)

A) 6 Kip Swings (scale up to: 2 KS + 4 CTB PU /OR/ 6 Butterfly Pull ups)
B) 6 Hollow Rocks + 12 Flutter Kicks + 6 Hollow Rocks

Partner Met-Con (20 Min Cap)
7 Rounds each of
7 Pull-ups
7 Push-ups
21 Double Unders

– One Partner completes full Round of Pull Ups, Push Ups and Double Unders, then rests while other goes. Continue until each person has does 7 full rounds;
– Scale Pull-ups to Band assisted or Ring Rows;
– Scale DUs to 14 Mountain Climbers + 14 Lateral Hops over band (O&B=1)

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