# @dekacomp on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CmzJZGSOnbK
- **Gondola URL:** https://gondola.cc/posts/19454020-dekacomp-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/17b48cc761.jpg
- **Posted:** 2022-12-30T16:41:47.000+00:00
- **Account Owner:** Deka Comp (@dekacomp) — https://gondola.cc/dekacomp

## Caption

GRIP IT & RIP IT 
Deka Comp Challenge 😈

Hello hello!
Coach mich_letendre came up with a lovely challenge, perfect for the Holidays 🎄

GRIP IT & RIP IT CHALLENGE
On a 6-minute clock:
AMRAP 3 minutes
- 5 chest to bar
- 5 kettlebell swings 32/24 kg
Then rest from minute 3 to 4.
From minute 4 to 6:
- Max 1 RM weighted chin up

And no, the extra pounds you gained during the Holidays don't count 😝🦃🥧🧁🥂

📅 You have until Wednesday January 4th at midnight (ET) to do the challenge.
🎥 You must film yourself and post it in your story or posts, tag us dekacomp and use hashtag #gripitandripit
🏆 We'll randomly pick 1 winner female and 1 winner male
🎁 Winners will get Deka Comp gear

Share with your friends!
GOOD LUCK! 
#dekacomp #forthewilling #crossfit #crossfitchallenge #dekacompchallenge #holidays

## Stats

- **Views:** 0
- **Likes:** 121
- **Shares:** 0
- **Comments:** 3

## Tags

holidays, dekacomp, crossfitchallenge, crossfit, forthewilling, gripitandripit, dekacompchallenge

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