Events for December 2022

Sunday, 8/7
August 6, 2016
Tuesday, 8/9
August 8, 2016

Warm-Up
3 rounds of
20 Jumping Jacks
20 Mountain Climbers
10 Spider Lunges
10 Band Pull Aparts
5 Squat to Bootstrappers
5 Hanging Scap Retractions

Met-Con
Prep:
1 x 400 M Run; then,
2 x 10 Band Good Mornings + 5 Kip Swings

Workout – “Helen”:
3 Rounds for time
400 M Run
21 KB Swings (24/16)
12 Pull-Ups

– Immediately after finish cool down with 400 M jog/walk
– KB swings should be OH (scale to Russian swing)
– Scale Pull-Ups to Jumping or Ring Rows

Accessory
3 rounds, NFT, of
10-15 DB Wrist Extensions
15 Supinated Grip Band Pull-Aparts

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