Events for November 2022

Wednesday, 1/11
January 10, 2017
Friday, 1/13
January 12, 2017

Warm Up
3 Rounds
12 Squats
6 Dolphin Push Ups
12 Alt Dead Bugs
6 Alt T Push Ups

Mobility
1 Min Single Leg Flexion/side
1 Min Standing Band Lat/Tri stretch/side

Lift
Thrusters (20 min)
Prep:
1×10 Front Squats+ 10 Strict Press (bar only)
1×10 Thrusters (bar only)
3×3 Thrusters working up

Work: 12-9-6-3 make each set challenging

Met Con
Row 750 M
75 Wall Ball

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