Events for December 2022

Programming Preview: Week of 2/19
February 18, 2018
Tuesday, 2/20
February 19, 2018

Warm Up
3 Rounds
15 Jumping Jacks
5 Hanging Scap Retractions
15 Mountain Climbers
5 Plank to Squat

Prep:
1×3 Kip Swings+6 DB Snatch (light)
1×3 Kip Swings+6 DB Snatch (working weight)
1×3 Pull Ups (or scaled version)

Met Con (30 Min Cap)
15 Burpees
30 Pull Ups*
15 Burpees
30 Alt DB Snatch
15 Burpees
30 Push Ups
Rest 3 Minutes

12 Burpees
24 Pull Ups
12 Burpees
24 Alt DB Snatch
12 Burpees
24 Push Ups
Rest 3 Minutes

9 Burpees
18 Pull Ups
9 Burpees
18 Alt DB Snatch
9 Burpees
18 Push Ups

*Pull Ups Scaling Options:
– 20/16/12 (2/3 volume)
– 10/8/6 (1/3 volume)
– 20/16/12 Jumping Pull Ups or Ring Rows

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