CFE Members! We are asking that everyone please bring canned goods or non-perishables to class today as your buy-in! DMH has the goal of being the biggest donator to the WSOY Canned food drive and we want to help the cause! ($1 donations can also be made). Anyone missing their buy-in will have to buy in to the WOD with 50 burpees instead!
I. General Warm-up
10 Samson Stretch
10 OVC OHS/Thruster
10 Pull-ups/Ring Rows
10 Hip Ext.
*IF YOU DO NOT HAVE YOUR CANNED GOOD DONATION, DO 50 BURPEES FOR YOUR WARM-UP!
Set-up stations and take any other warm-up reps needed.
III. Workout Of The Day
***Benchmark Series Workout-Compare to 180524***
50 Thrusters @45
50 Thrusters @35
30 Jumping Pull-ups
50 Thrusters @25
30 Ring Rows
PERCEIVED INTENSITY 9/10
Jackie –another Classic girl workout, and the last of our September Benchmark series workout. This is another burner. Try to push the pace from the beginning and hold on. Hit the Thrusters hard and get to the pull-up bar to finish it out! This workout was last programmed on 180524.
IV. Accessory, Recovery, Community
Cool-down walk 400m
Mash upper back and hip flexors on Foam roller and KB 2:00-3:00 each
V. Supplemental Work
4 sets not for time
A1. 10-12 Alternating Double KB Front Rack Drop Lunge/leg (stand on plate or raiser)
A2. 10-12 Seated Double DB Arnold Press