Events for December 2022

Base Camp, 8/13/2016
August 10, 2016
Friday, 8/12
August 11, 2016

Warm-Up
3 Rounds of
5 Dolphin Push-Ups
10 Alt Dead Bugs
5 Hanging Scap Retractions
10 Band Curls

Skill/Met-Con
6 Rounds through, working on a 6 minute clock to complete:

10 Strict Chin-Ups
10 Ring Push-Ups
10 Single Arm DB Rows/side (As Heavy As Possible)
10 Seated DB Strict Press
10 Hollow Rocks
REST remainder of 6 minutes

– Work is not “for time”, but sets should be completed with relatively minimal rest between

Chin-Up scaling options:
A) 5 Chin-Ups
B) 5 Band Assisted Chin-Ups
C) 10 Ring Rows

Ring Push-Up scaling options:
A) 10 Push-Ups (hands on floor)
B) 5 Push-Ups (hands on floor)
C) 5 Push-Ups with hands on box

Cool Down
1 Minute OH Band stretch/side
1 Minute Band Bully Stretch/side
2 Minutes Single Leg Flexion/side

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