12.29.2022 LEGENDS ERG4CAL


ALE

WARM-UP:
1/2 Tabata
Mt. Climber / Hollow Rock / Arch Hollow Swing
Dynamic Stretch

GYMNASTICS:
EMOM 12 min.
Odd Minutes 5 Ring Swings
Even Minutes 10ft Handstand Walk or 30 second Handstand Hold

WOD:  LEGENDS ERG4CAL

For Total Calories
7 min. Row
1 min. Rest
7 min. Bike
1 min. Rest
7 min. ERG

ICING:
Airplane to 25 and back
KOT – Nordic 10 Reps

This is the 1st installment of information regarding this years Clean Eating Challenge, (CEC 23.1).  We will release information each day here, on the Workout of the Day page.  Please make it a point to visit this page everyday.  This is the primary way for us to deliver information to you, regarding CEC 23.1.  The CEC 23.1 will begin on Jan 4th, next week.  You will need take care of these two action items before next Wednesday. 

ACTION ITEMS

Install the “My Fitness Pal” app on your phone or tablet.  Start to explore and practrice using it over the next few days. 

 

Obtain a Food Scale.  Click here to view and purchase an 8 dollar food scale.