Wednesday, 12/30
December 29, 2015
Base Camp, 1/2/2016
December 30, 2015

REMINDER: All Evening Classes have been cancelled for Thursday, Dec. 31
(6am, 7am, and Noon classes only; both gyms close at 2pm)


3 Rounds of
10 Alt Samson Lunges
5 Hanging Scap Retractions
10 Spider Lunges
5 Quadruped Extension & Rotation/side
10 Supine Scorpion
5 Tube Sword Pulls/side

Team Met-Con
In teams of 3, complete the following:

1 Round of
Row 45/30 cals
60 Plate Russian Twists (30/side)

2 rounds of
Row 30/20 cals
30 Alt DB Snatch

3 Rounds of
Row 20/15 cals
20 Push-ups

4 Rounds of
Row 15/10 cals
15 Toes to Bar

– Rowing calories are per person, done Follow the leader style
– Reps for 2nd exercise are per person, but may be broken up as desired (one person at a time)
– Leader may move on as soon as all reps for the second exercise are complete
– 40min time cap

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