The workout for 12/21/16 is...                                            

  • By Leslie Friedman
  • 21 Dec, 2016

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

The workout for 12/21 is...

On Monday 12/26 and 1/2, bring a friend to any class for free! No CrossFit experience required! Sign up at www.crossfitdeco.com/schedule

3x7 Strict Pull Ups. Weighted if possible. Or choose one of these modifications to get you a challenging 7 reps.
http://karhustrength.com/pull-ups-scaling-strict/

3 Rounds for total reps. 1 minute at each station.
- Row for calories
- Double Unders
- Goblet Lunges (35/25) count each lunge (rx+ pistols)
- GHD Sit Ups (mod: ab mat sit ups)
- Rest

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