# @dekacomp on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Ci23bmZO4jl
- **Gondola URL:** https://gondola.cc/posts/19454089-dekacomp-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/dcad70812f.jpg
- **Posted:** 2022-09-23T17:16:13.000+00:00
- **Account Owner:** Deka Comp (@dekacomp) — https://gondola.cc/dekacomp

## Caption

A nice one for you guys 🫶🏼
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Metcon — 4 rounds for time
30 GHD sit-ups
30 Cal Bike
100' DB Front rack walking Lunges 2x50/35 lbs
Goal: Leg + Core endurance

GHD sit-up: Aim for a big set on each round and control the damage for the last reps.
Bike: Sustained effort, consistent pace.
Walking Lunges: You’re allowed to drop the DB only once for the 100’ be strategic.
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tamanephotography 📸 pvellner 🚴🏻
#dekacomp #forthewilling #perform #dekacompathletes #metcon #gymnasticcycle #trainsmart #trainhard #crossfit #crossfitgames #crossfitcommunity #dedication

## Stats

- **Views:** 0
- **Likes:** 186
- **Shares:** 0
- **Comments:** 2

## Tags

dedication, metcon, perform, dekacomp, crossfit, dekacompathletes, forthewilling, crossfitgames, gymnasticcycle, crossfitcommunity, trainsmart, trainhard

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