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