The workout for 10/16/17 is...                                    

  • By Leslie Friedman
  • 18 Oct, 2017

Check our daily Facebook 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

Accessory Work:
3 Turkish get ups on each arm

Share by: