6mins 85% effort
– 7 wall balls 20# 10′ target
– 7 supermans
– 5 T2B
rest walk 3 mins
6min 85% effort
– Row 150m
– 5 burpee box jump up and overs
rest walk 3 mins
6min 85% effort
– 10 walk lunges
– 8 kbs (53/35)
– 8 situps
rest walk 3 mins
6mins 85% effort
– Run 200m
– Row 150m
After a recount, what was formally the 23 Day Challenge, is now the 24 Day Challenge… and it starts today! We have already had a slew of pledges to cut bad habits over the next 24 days leading up to Thanksgiving. A good amount of our morning 5:30 and 6:30 am classes already have their names and habits on the white board for the rest of the EDCF community to see and to help them be held accountable. So what are you going to give up?
Remember, you are giving up a bad habit. This can be, but is not limited to diet, daily expenses, time management, etc. You can also pick something that you don’t do enough. For example, we have a couple athletes pledging to drink two liters of water per day.
So, again, what are you giving up (or adding)? Write it on the board along with your name when you get to the gym today!
A) Build to a heavy set in the following complex
1 push press + 1 push jerk + 3 split jerk (off rack); R90S x 4-5 sets
B) Front squat cluster 2.2.2 R20S/3M (compare to 10/27)
+
10 min AMRAP @ 90%
– 3 wall walks
– 5 SA DB thrusters R (tough)
– 25 DU
– 5 SA DB thrusters L
– 200m run