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

  • By Leslie Friedman
  • 17 Feb, 2017

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

The workout for 2/17 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!

Tonight! 7pm at Lowdown Brewery, hang with your DeCO peeps and get your questions answered about The Open!
https://www.facebook.com/events/207279299746164/

12 minute Alternating EMOM:
Odds: 1 Squat Clean Thruster building to a weight that's 10-20# above your working WOD weight
Evens: 5 High Box Jumps
This EMOM should serve as a warm up and to build explosive power. No one should work to anywhere near exhaustion or failure.
  
Open WOD 11.6 - 7 minute AMRAP:
- 3 Thrusters (100/65)
- 3 Chest to Bar Pull Ups (jumping chest to bar)
- 6 Thrusters
- 6 Chest to Bar
- 9, 9, 12, 12, etc.
(do these movements look familiar??)

*Accessory Work:
3 Rounds:
- 10 Hollow Rocks +
- 10 V Ups +
- 10s Hollow Hold
- 1 minute rest


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