The workout for 11/7/16 is...                                   

  • By Leslie Friedman
  • 07 Nov, 2016

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

The workout for 11/7 is...

It's the week of DeCO's Bday and the DeCOlympics! There is still time to sign up! Get your team(s) registered ASAP so you can start Fundraising! Workouts will be announced later today!
https://www.eventbrite.com/myevent?eid=27838013247

1 1/4 front squats. 5x3. Try to add weight each time. Starting at 75% if your 1rm clean and jerk

*10 min to accumulate as many reps as possible of: push press at 40% 1rm clean and jerk
*Every time you set the bar down, do 10 ab mat sit ups and 75m run

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