The time has come that everyone has been waiting for (more specifically the entire DE staff), its time to ice Derek! We were able to raise over $100 dollars during the time that Derek was away on vacation and now its time for Derek to take a nice Ice Cold bath! The icing will be taking place at 3:15pm for anyone who wants to watch this event live! If you are unable to attend, then keep an eye out on Facebook because we will be posting the video shortly after! We look forward to cooling off the head cheese and we hope you are too!
GROUP CLASS WORKOUT
Warm Up
5 Min AMRAP
10 PVC Good mornings, 10 PVC OH squats, 10 pushups
Strength
6×3 Deadlift @80% (Every 1:15)
Metcon
Dynamic:
6 Minute AMRAP
5 Thrusters @95/65
8 Toes To Bar
5 Deadlifts @95/65
2 Minute Break
Repeat
Foundational:
6 Min AMRAP
5 DB Thrusters
8 K2E/ V-up
5 Deadlifts
2 minute break
repeat
Mobility
Pre – Posterior Chain Floss (pg. 351)
Post – Super Friend Calf Smash
COMPETITORS CLASS WORKOUT
Warm Up:
5 Min AMRAP
10 PVC Good mornings, 10 PVC OH squats, 10 pushups
Strength:
12 Squat Clean Thrusters
Metcon:
18 Minute AMRAP
5 Chest to Bar Pull Ups
30 Double Unders
200 Meter Run
4 Snatches @135/85
7 Cleans @135/85
Mobility:
Super Friend Quad Smash