Friday, December 23
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-8d7db78c-7fff-f51d-fd19-ced1f1e1b250">AMRAP X 7</span></p><p dir="ltr"><span id="docs-internal-guid-8d7db78c-7fff-f51d-fd19-ced1f1e1b250">250m row</span></p><p dir="ltr"><span id="docs-internal-guid-8d7db78c-7fff-f51d-fd19-ced1f1e1b250">10 Bootstrapper Squats</span></p><p dir="ltr"><span id="docs-internal-guid-8d7db78c-7fff-f51d-fd19-ced1f1e1b250">10 Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-8d7db78c-7fff-f51d-fd19-ced1f1e1b250">10 Scap Pull-Ups</span></p>
Weightlifting
Back Pause Squat (Pause Back Squat (2 sec pause)
4×3
)
4×3
)
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
<p><span id="docs-internal-guid-fa526dfe-7fff-ecb5-99a2-351a77c4144f">(Last seen 6/21/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-c3aa96e3-7fff-1f29-bf36-c29eb1f64e5b">1:00 Feet Up the wall stretch</span></p><p dir="ltr"><span id="docs-internal-guid-c3aa96e3-7fff-1f29-bf36-c29eb1f64e5b">1:00 Barbell Quad Smash/Side</span></p>