The workout for 2/16/17 is...                                                   

  • By Leslie Friedman
  • 16 Feb, 2017

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

The workout for 2/16 is...

New DeCO SWAG Alert! Place your order! https://docs.google.com/spreadsheets/d/16FlShKl8lbGEC3FQA3AP2gj9Mwia16gO_RZFm7Pb4ao/edit#gid=0


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!

3 Rounds for Quality
- 10 Single Leg Deadlifts Left (or Pistols, weighted if you can)
- 10 Single Leg Deadlifts Right
- 100m Waiter Walk Left (choose weight. Keep a steady walking pace, with the idea being to accumulate time under tension, not speed)
- 100m Waiter Walk Right
(100m Out, 100m Back on the 200m Route)
- 30s L-sit hold on the rings (accumulate)
(20 minutes)

For time:
- 20 Total Double KB Front Rack Reverse Lunge
- 5 Wall Walks
- 20 Total Double KB Front Rack Reverse Lunge
- 3 Wall Walks
- 20 Total Double KB Front Rack Reverse Lunge
- 1 Wall Walk
(10 minute cap)

*Accessory Work:
1 mile run at conversational pace. (600m x 3)


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