Events for December 2022

Base Camp, 1/16/2016
January 13, 2016
Friday, 1/15
January 14, 2016

IMG_1080

Warm-Up
3 Rounds of
10 Squats
10 Rev Hand Spider Lunges
10 Alt Dead Bugs

Strength – Thruster (20 min)
Prep:
1 x 2 Hang Hi Pull + 2 Hang Power Cleans + 4 Front Squats + 6 Strict Press (bar only);
2 x 1 Power Clean + 2 Front Squats + 2 Push Press (lt-mod wt);
2-3 x 1 Thruster

Work:
Thruster (from the floor)
4-3-2-1

Met-Con
5 Rounds through of:

:45 Row for max cals
1:15 Rest
:45 Wall Ball max reps
1:15 Rest

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