Events for December 2022

Wednesday, 6/21
June 20, 2017
Friday, 6/23
June 22, 2017

Warm Up
3 rounds
5 Hanging Scap retractions
5 Squat to Bootstrappers
5 Dolphin Push Ups
5 Band Sword Pulls/side
5 Plank to Squat

Prep:
1×6 Step Ups+6 Alt DB Snatch (light)+6 Hanging Knee raise+ 8 Cal Row (easy)
1×6 Box Jumps+ 6 Alt DB Snatch (working weight)+8 Cal Row (moderate)

Met Con
3 Rounds
AMRAP 3 Minutes
6 Burpee Box Jump Overs
12 Alt DB Snatch
Rest 3 Min

AMRAP 3 Minutes
9 Toes to Bar
12 Cal Row
Rest 3 Min

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