Events for December 2022

Tuesday, 9/13/16
September 12, 2016
Thursday, 9/15/16
September 14, 2016

Warm-up
3 Rounds
110 Pause Squats
10 Spider Lunges
10 Alt Dead Bugs
3-2-1 Band X walk

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

Back Squat (30 min)
1×10 w/bar
1×5@ 30%
1×5@ 50%
1×3@ 60%
1×3@ 65%
3×8@ 70%

Finisher
EMOM 12 Minutes
A) 12 OH Plate Lunges (scale up to 12 or 6 Pistols)s (scale up to 12 or 6 Pistols)
B) 15 Hollow Rocks


(Photo: Charles W.)

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