The workout for 12/20/17 is...                                    

  • By Leslie Friedman
  • 20 Dec, 2017

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

The workout for 12/20 is...

Reminder of modified holiday schedule! Check out our hours at crossfitdeco.com/class-schedule Our friends at Sessions 6 have offered their class schedule Tuesday, 12/26 - Friday 12/29 if the class times at DeCO that week aren't ideal. You can just show up! Link to their page is here. http://crossfit.sessions6.com/
12 Days of Christmas WOD! This WOD is performed like the song. 1 Bear complex, then 2 KB snatches + 1 bear complex, then 3 strict pull ups + 2 KB snatches + 1 bear complex until the final round of 12, 11, 10....1!

-1 Bear Complex (95/65)
- 2 Alternating KB Snatches (2 total) 53/35
- 3 Strict Pull Ups (mod: ring rows)
- 4 Push Press
- 5 Handstand Push Ups
- 6 Goblet Squats (53/35)
- 7 Clean and Jerks (95/65)
- 8 KB Swings (53/35)
- 9 toes to Bar
- 10 Alternating KB Thrusters (10 total)
- 11 V Ups
- 12 Squat Snatch (95/65)
(30 minute cap)

Accessory Work:
- Put all your toys away! :)

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