Only 19 days left until the Grand Opening of DECF South! Todays challenge is 19 unbroken pull ups, scaled athletes can use a green band. Good luck!
GROUP CLASS WORKOUT
Warm Up: 3 Rds:
15/12 Cal, 10 Pushups, :25 sec Hollow Body
Finish with: 1 Min Banded OH Distraction, 15 GM, PT
Challenge: 19 Unbroken Pull Ups/ Scaled: Green Band
Strength:
Bench 6×4 Increase in weight Every 1:25
Lean: No Strength
Metcon:
Welded
10-8-6-4-2
Squat Cleans 135/95
S2OH 135/95
20-16-12-8-4 T2B
Adv: 155/105
Adv: 5-4-3-2-1 Rope Climbs
Instead of T2B
Welded Lean
For Time:
300/220 Cal Bike
or
7500m Row
Mobility of the day: Tricep Extension Smash (pg. 277)
Improves: Front Rack position, Bench Press, OH Position
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
4:30pm
Rest & Restore
7 to 8am