The workout for 3/8/17 is...                                                            

  • By Leslie Friedman
  • 09 Mar, 2017

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

The workout for 3/9  is...
We have our first group training run this Saturday at 10am to prep for the Colfax Relay! Not interested in the relay? That's ok! You're welcome to join us anyway! It'll likely be a 2-mile loop, ending at The Molecule Effect for some discounted beverages. Or just come to our regularly-scheduled 10am Community Class! So many DeCO options...

3 Rounds for quality:
- 4 Turkish get ups (2 R/2L)
- 30 hollow rocks
- 30 sec hold at the top of the rings/or L sit at the top

For time:
1,000m row buy in, then:
50 Slam ball over shoulder (30/20)
40 OH squat (75/55)
30 alternating KB snatches (35/25)
20 power clean + push press (75/55)
100m Run

Accessory Work: 3 Rounds
- 5 Tempo Ring Rows (3 sec up, 3 sec hold, 3 sec down)
- 1 minute wall sit

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