The Grind

Dec 28th Thursday

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3 Rounds Shoulder Accessory

Level 1

3 Down Dog to Plank Flows (5s each way)5 Y/T/Ws (Each)7 Plank SA Lifts (Per side)9 Scap Pull-Ups

Level 1

Level 2

Level 3

Level 4

3 x 8:00 EMOMs

Level 1

A. 8:00 EMOM3 Renegade Rows +3 Windmills (Per side)B. 8:00 EMOM5 MB Cleans + 5 MB Step-Ups (Per side)C. 8:00 EMOM7 Side Lunges (Per side) +7 Chopsticks (Per side)

Level 1

Up to 10#

Same

10#

Up to 12"

Level 2

15#

10#

12-20"

Level 3

20#

15#

20"

Level 4

25#

15/20#

20"