Congratulations to Casey Marvin for being our week one winner of the #DECFlag contest! We have seen a bunch of great pictures so far and can’t wait to see the rest of them! This weeks prize will be announced tomorrow along with the grand prize for best photo! Keep those photo’s rolling and remember to tag @doubleedgefitness and include #DECFlag in every one of your posts!
GROUP CLASS WORKOUT
Warm Up:
2 min machine, 25 hollow rocks
25 Banded GMs, 15 pushups
2 Rounds 15 air squats, 15 Russian KB swings
Strength:
16 Singles Sumo DL 1 Rep every 25 seconds 75-80%
Metcon:
Welded
3-5-9-5-3
Clean & Jerk 135/95
After every set:
40 DU
200 m Run
Advanced: Clean & Jerk 155/105
Welded Lean
7-9-13-9-7
Thrusters 85/55
After every set:
40 DU
200 m Run
Advanced: Thrusters 95/65
Mobility of the Day:
Couch Mobilization (pg. 331)
Improves:Knee pain, Back pain, Hip pain while increasing DL range
OPEN GYM
8am to 9am
COMPETITORS CLASS
6:30pm with coach Jacob