Events for December 2022

Base Camp, 12/5/2015
December 2, 2015
Friday, 12/4
December 3, 2015

IMG_0826

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Alt Samson Lunges
15 Squats
10 Supine Scorpions

Met-Con

Once through the following:

3 Rounds, each with 1:30 WORK + 1:30 REST, of
3 Deadlifts (M:315/275/225/185/135, W:203/183/153/123/93)
12 Box Step-Ups (24/20)

Additional 1:30 REST

3 Rounds, each with 1:30 WORK + 1:30 REST, of
5 Deadlifts (M:275/225/185/135/95, W:183/153/123/103/83)
10 Burpees

Additional 1:30 REST

3 Rounds, each with 1:30 WORK + 1:30 REST, of
10 Deadlifts (M:225/185/135/115/83, W:153/123/113/93/73)
10 OH Plate Sit-Ups

– Every 1:30 WORK is an AMRAP during each set of 3 rounds, always picking up where you left off;
– DL weight should decrease each round (i.e. if you start at 315 for the rounds of 3reps, use 275 for rounds of 5reps, and 225 for rounds of 10reps);
– Do NOT Scale Step-ups up to Box Jumps or higher box

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