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post to see today's WOD always posted at 4:45am
The workout for 10/16 is...
|Bring a Friend to any class tomorrow and/or Thursday (for free!), regardless of CrossFit experience level! All workouts will be easily scalable to any ability level. Ask them to sign up ahead of time at www.crossfitdeco.com/class-schedule|
|Today we set new benchmarks!
|10 min to work on ring muscle ups. Find your movement for today’s wod. Choose: kipping/strict ring muscle ups, jumping ring muscle ups, banded/foot assisted muscle ups
|Benchmark #1: 20 min to find a 1rm snatch
|Benchmark #2: “Amanda”|
|9-7-5 for time (10 min cap)|
|- ring muscle ups (mod: whichever you practiced. May also cut reps)|
|- squat snatch (135/95) mod: use 70% of your 1RM. May also mod to power snatches|
|3 Turkish get ups on each arm|