DSC Workouts – 01/29/16

Announcements:
We’re halfway through our Transformation Challenge! On Saturday, February 13, we’re hosting our first Bring A Friend Day (BAFD). DSC Members, bring a friend who signs up and receive a referral discount on the spot.  Friends, take advantage of a same-day signup discount! More details on our Events page or Facebook.

DSC Workouts for January 29, 2016. 

Motion

A. Warmup:
Accumulate 40 TGU

B1. Palloff Press @ 2 0 2 0
8 reps/side
rest 30 sec
B2. DB extrernal rotation @ 3 0 1 0
8 reps/ side
rest 30 sec
B3. Powell Raise @ 3 0 1 0
8 reps/side
rest 30 sec
x3
C.  30 sec Burpees
30 sec rest
30 sec WB
30 sec rest
x3-4

Fitness

A.  Snatch from floor + Snatch from knee
2 reps
Begin a set every 2:30
x 6

B. OPEN PREP
15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters