Events for December 2022

Friday, 11/11
November 10, 2016
Sunday, 11/13
November 12, 2016

Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Squats
5 Band Sword Pulls/side
10 Alt Dead Bugs

then,

1:30 single leg Flexion w/ER each side

Workout – “Wade” (35 min cap)
5 Rounds of
11 Single Arm DB Snatches (50/30)
12 Single Arm DB Thrusters (50/30)
11 Weighted Pull-Ups (50/30)

Pull-Up scaling Options:
(A) 11 Weighted Pull-ups (25/15);
(B) 11 Strict Pull-ups (unweighted);
(C) 5 Strict Pull-ups (unweighted);
(D) 11 Kipping Pull-ups (unweighted);
(E) 11 Ring Rows

Cool Down
1 min OH Band Stretch/ side
1 min Death Stretch /side

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