Events for December 2022

Saturday, 8/29
August 28, 2015
Monday, 8/31
August 30, 2015

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Warm-Up
3 Rounds of
20 Jumping Jacks
10 Band God Mornings
20 Mountain Climbers
10 Supine Scorpion

then,

1 Min Death Stretch/side
1 Min Spinal Twist/ side

Partner Met-Con
Prep (15 min)
1 x 10 RDL w/ bar + 10 Alt Samson Lunges
1 x 5 Deadlifts (~40% working weight) + 10 Sit-ups
1 x 5 Deadlifts (~60%) + 6 Alt Samson Lunges
1 x 3 Deadlifts (~75%) + 10 Sit-ups
1 x 5 Deadlifts (~90%) + 6 Alt Samson Lunges

Met-Con
Part I (18 min Cap)
Complete for time:

40 Deadlifts (M:315/275/225/185/135, W:203/183/153/123/93)
80 Med Ball Sit-ups
30 Deadlifts
60 Med Ball Sit-ups
20 Deadlifts
40 Med Ball Sit-ups
10 Deadlifts
20 Med Ball Sit-ups

Part II
At the 20:00 mark, begin:

AMRAP in 10 Min
10 OH Plate Lunges
10 Plate Russian Twists (5/side)
– One partner holds plank position while other completes 20 reps w/ plate

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