The workout for 2/14/17 is...                                                   

  • By Leslie Friedman
  • 14 Feb, 2017

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

The workout for 2/14 is...

This Friday, 7pm at Lowdown Brewery, hang with your DeCO peeps and get your questions answered about The Open!


Weekly Raffle Contest! Each day, you may earn 1 raffle ticket by:
- Doing the day's accessory work before or after class
- Doing 15+ minutes of mobility
- Bringing a friend to our 10am Saturday Community Class
That's a total of 11 tickets you can earn each week! The winning ticket will be drawn during the Saturday 10am
Community Class each week. More details and more ways to earn tickets coming soon!

Back Squat:
- 5 @ 75%
- 3 @ 85%
- 1+ @ 90% (do as many reps as possible here. If you need to rest at the top for more than 1 breath, you are done. Quick reps)
(Base these off of 90% of your 1RM, not your 1RM)
(12 minutes)

Happy Valentine's Day!
2 Rounds for time:
- 14 Box Jumps (24/20)
- 14 KB Snatches Left (53/35)
- 14 KB Snatches Right
- 14 Pull Ups (Ring Rows or Barbell Rows)
- 14 Deadlifts (185/135)
(14 minute cap)

Accessory Work:
8-8-7-6-5
- Strict Pull Ups
- Strict Ring Dips
(using 5RM weight/bands)


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