Events for December 2022

Thursday, 5/4
May 3, 2017
Saturday, 5/6
May 5, 2017

Warm Up
4 Rounds
2 Wall Walkers
4 Hanging Scap Retractions
6 Alt T Push Ups
8 Alt Samson Lunges

Met Con
6 Rounds
Every 6 minutes complete:
4 Turkish Get Ups
8 Strict Chin Ups
12 Alt shoulder Taps
16 Hollow Rocks

Rest remainder of 6 minutes
(Coaches can set clock to H1=3:00, H2=3:00 and split class into 2 heats starting 3:00 apart. Work is not “for time”, but sets should be completed with relatively minimal rest between)

Chin Up scaling Options:
A) 4 Chin Ups
B) 4 Band Assisted Chin Ups
C) 8 Ring Rows

1 Minute OH Band stretch/side
1 Minute Band Bully Stretch/side

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