Events for December 2022

Tuesday, 9/6/16
September 5, 2016
Thursday, 9/8/16
September 7, 2016

Warm-up
3 Rounds
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Dolphin Push Ups
10 Band Good Mornings
20 Mountain Climbers

1:30 Death Stretch/side (:45 low/:45 high)
1:30 OH Band Stretch/ side

Partner Met-Con (36 Min Cap)
4 Full rounds each, partners alternate couplets:

Run 175
5 DB Curtis P (1 rep=1 DB Clean+ 1 Front Rack Lunge each Side + 1 S2OH)

10 Burpees
10 T2B (scale to Hanging Knee raise or V Ups)

15 KBS
15 Push Ups

* Partner A completes Run and DB Curtis P, then Rests while Partner B completes Burpees/T2B. Once B is done, they rest while A completes KBS/Push ups. Once B is done with a set of Push ups 1 full round is complete.

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