Events for December 2022

Monday, 6/6
June 5, 2016
Wednesday, 6/8
June 7, 2016

Warm-Up
3 Rounds of
20 Jumping Jacks
5 Hanging Scap Retractions
20 Mountain Climbers
5 Squat to Bootstrappers

Met-Con – “Helen
Prep:
1 x 20 High Knees + 10 Russian KB Swings + 5 Kip Swings
1 x 20 High Knees + 5 OH KB Swings + 5 Kip Swings
1 x 20 High Knees + 5 OH KB Swings + 5 Pull-ups (scale to whatever version to be used in workout)

Workout (“Helen”):
3 Rounds for time of
400 M Run
21 KB Swings (24/16 kg)
12 Pull-ups (scale to Band Assisted /or/ Ring Rows

– Follow immediately w/ 400 M cool down; start with light jog, and then walk last 200M

Accessory
3 Rounds, NFT, of
15 Tube Face Pulls
15 DB Wrist Extension

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