The workout for 11/3/16 is...                                   

  • By Leslie Friedman
  • 03 Nov, 2016

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

The workout for 11/3 is...

Unable to participate in the DeCOlympics but want to make a general donation to the cause? Click here: http://soco.kintera.org/faf/home/default.asp?ievent=1166233

https://www.facebook.com/events/616626218499554/

You may make up Benchmark 1&2 today if you missed Tuesday.

Benchmark #1
20 minutes to find a 1RM clean and jerk. Can be any style.

Benchmark #2
"Black and Blue"

5 Rounds for time:
- 10 Power Cleans (135/95) or 60% 1RM
- 10 Burpees
(10 minute cap)
OR
Every 5 minutes for 5 Rounds:
- 15 Box Jumps (30/24)
- 20 V Ups
- 25 KB Swings (53/35)
Rest in remaining time.



Share by: