We all know that DEUCE Run Club on Saturdays is always FREE and open to the public, but this is special. We’re thrilled to welcome guest run leader, Cory Wharton-Malcom, who has an illustrious pedigree in the run community.
This is a can’t miss Run Club opportunity.
His book, All You Need is Rhythm and Grit, and his work leading run for Apple Fitness+ makes him a thought leader in the community. You’re not going to want to miss this!
Join us this Saturday October 5th from 10:00am to 11:30am. We will meet at DEUCE Gym at 10:00am, then jog up to Santa Monica City College run track – run some intervals – then jog on back to the gym. This is FREE and open to the public. Come one, come all!
RSVP.
10/3/24 WOD
DEUCE Athletics GPP
Complete 4 rounds of the following:
16 Alt DB Incline Bench Press
10 Neutral Grip Lat Pulldowns
:30 Side Plank Hold (ea)
AMRAP 6
8 Alt Sandbag Reverse Lunges (150/100)
8 Burpee Over-The-Bag
— Rest 3 mins —
AMRAP 6
8 Alt Sandbag Reverse Lunges
8 Burpee Over-The-Bag
DEUCE Garage GPP
8-8-8-8
Back Squat
*On reps 1,4, and 8 perform a :04 eccentric
Then, complete 4 rounds for quality of:
4-6 :05 eccentric GHRs
:20 1/2 Kneeling Palloff Hold
Then, AMRAP 9
3 Hang Power Cleans (185/125)
9 Toes-to-Bar