The workout for 3/21/17 is...                                                               

  • By Leslie Friedman
  • 21 Mar, 2017

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

The workout for 3/21  is...

Training Run Tonight for the Colfax Relay! Show up at 6pm and we will go on a quick 2-3 mile run and have several pacing groups. Still want to form a team? Email leslie@crossfitdeco.com or check the FB event for more info!

https://www.facebook.com/events/1742986206015925/

For time:
- 50 V Ups
- 40 Burpees
- 30 Pull Ups (Rx+ 8 Muscle Ups)
- 20 Shoulder to OH (135/95) or 75% 1RM power snatch
- 10 Power Snatch
- 20 Shoulder to OH
- 30 Pull Ups (Rx+ 8 Muscle Ups)
- 40 Burpees
- 50 V Ups

Accessory Work:
Tabata: Handstand Holds

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