The workout for 12/22/16 is...                                             

  • By Leslie Friedman
  • 22 Dec, 2016

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

The workout for 12/22 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

Alternating Double Tabata: (work 20s/Rest 10s for 8 minutes)
Supermans/L-Sit Hold on Rings

Rest 2 minutes

6 minute AMRAP:
- 18 Alternating KB Swings (53/35)
- 9 Broad Jumps

Rest 2 minutes

Alternating Double Tabata: (work 20s/Rest 10s for 8 minutes)
HS Holds/Wall Sit Holds

Shoulder Mobility!

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