Events for November 2022

Thursday, 2/23
February 22, 2017
Saturday, 2/25 & Sunday, 2/26
February 24, 2017

Met Con
3 Rounds

6 Hanging Scap Retractions
6 Spider Lunge
6 Hips to Wall
6 Plank to Squat

Prep:

3×3 Kip swings+6 russian KB swings

Met Con: EMOM 24 (6 Rounds each)

A) 3/6/9 Pullups*
B) 12 Burpees
C) 12 Russian KB Swings
D) 6 V-Ups+ 12 Hollow Rocks

*Pull Up number should less than ½ max unbroken

Scale Pull ups to 6 Band assisted or 9 Ring Rows

Mobility
1 Min OH Band stretch
1 Min Standing Pec stretch/side

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