The workout for 10/12/16 is...                                    

  • By Leslie Friedman
  • 13 Oct, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

The workout for 10/12 is...

**Please make sure you check your email for TWO emails from Zen Planner. We are switching our software and need your updated information! If you did not receive this email, please let Leslie or Emily know. We must have all info updated by November 1st!

DELOAD WEEK! We will retest next week! Plan to go no heavier than the prescribed weights this week. We have had a couple weeks of some really tough WODs, and you should use this week to let your body recover and prepare to hit it hard again next week to blow all your previous numbers from testing week out of the water! Also, if you've not yet done so, make sure you set your October goals!

Monday: 1RM Snatch + 'Isabel"
Wednesday: "Bulger"
Friday: "Jackie"

Whatcha got planned this Saturday? Come support your DeCO teams competing at the "Pound for Pound" competition at CrossFit Lodo on Saturday. Heat times:

Josh Brookins and Jordan Greenberg: 9:20am, 11:46am, 2:35pm
Jason and Jacque Burkhead: 9:35am, 12:06pm, 3pm
Lisa Lefkowitz and Andrew Myers: 9:20am, 11:46am, 2:35pm
Emily Smith and Drew Emmerling: 9:50am, 12:26pm, 3:25pm
Leslie and Drew Tooley: 9:50am, 12:26pm, 3:25pm

3x5 Tempo Back Squats. 3 secs down, 2 sec pause, 1 sec up. 50%, 55%, 60% 1RM. Focus on vertical torso, weight in heels, tight core and speed out of the bottom.
(15 minutes)

12 minute AMRAP:
- 10 KB Thrusters Right (35/25)
- 10 V Ups
- 10 KB Thrusters Left
- 20 Mountain Climbers (10R/10L)

10 minutes MOBILITY for ankles/calves/hammies: Downward Dog/Pedal out your calves. Hang forward to release your hammies and hold a minimum of 1 minute. Do the same with feet wider, to stretch your adductors.

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