Events for December 2022

Saturday, 5/14
May 13, 2016
Monday, 5/16
May 15, 2016

Warm-Up
3 Rounds of
5 Squat to Bootstrappers
10 Spider Lunges
5 Rolling Split Straddles
10 Supine Scorpion

then,

1 Minute Squat Hold
1 Minute Single Leg flexion/side
1 Minute Squat Hold

Strength – Pause Tempo Back Squat* (35 Min)
Prep:
1 x 5 w/ bar;
3 x 5 working up in weight

Work:
6-6-6-4-4-4
*2-2-X-1 tempo: 2 count down, 2 count pause, drive up explosively, 1 count at top)

Team Met-Con (3-4/team)
Complete, as a team, for time:
800 M Run
15-12-9 Thrusters each person (95/65)
400 M Run
15-12-9 Toes to Bar each Person (scale to Hanging Knee Raise)
400 M Run

– First person can begin Thrusters as soon as return from run, but each person has to do their round of 15 before anyone begins 12. Everyone must finish Thrusters before beginning the second run.

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