Events for December 2022

16.5: Worst Experience Ever… and Best Experience Ever
April 4, 2016
2016 Open & Closed: THANK YOU!
April 5, 2016

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Warm-Up
3 rounds of
6 Alt-T Push-ups
12 Alt Samson Lunges
6 Hanging Scap Retractions
12 Band Curls

Strength – TGU & Chin-Ups (30 Min)
Prep:
1 x 2 Alt Turkish Get-ups (unweighted)

Work:
5 Rounds of

4 Alt Turkish Get Ups
Near Max Tempo Strict Chin Ups (X-1-2-1)*
Rest 2 Minutes

*Pull-up explosively, pause 1 count with chin above bar height; Two count down; 1 count pause at full extension.
– Scale to 2 Negatives

Met Con
AMRAP in 8 Minutes
4 DB Renegade Rows
16 DB Russian Twists (8/side)

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