The workout for 12/28/16 is...                                              

  • By Leslie Friedman
  • 28 Dec, 2016

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

The workout for 12/28 is...

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

The CrossFit Games Open is around the corner! We see rowing every year, and let's admit it: we dread it every year. Learn to row more efficiently and strengthen your rowing game before the open with our 6-week rowing clinic! https://www.facebook.com/events/1783200405263708/

3 Rounds for time:
- 30 Wall Balls (20/14)
- 20 Lateral Box Jump Overs (24/20)
- 10 Chest to Bar Pull Ups (Rx+ 3 Muscle Ups. Mod: 3 Strict 5-7 second negatives)


3 Rounds for Quality:
- 12 Single Leg Deadlifts Right (use KB in both hands to add weight)
- 12 single Leg Deadlifts Left
- 40' HS Walk or 40 Shoulder Taps, Wall Facing (mod: work on shifting weight back and forth on hands while upside down)

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