The workout for 5/13/16 is...                                            

  • By Leslie Friedman
  • 13 May, 2016

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

The workout for 5/13 is...

Tomorrow is the last day for our "DeCO Made Me Do It" Referral Contest! You can still win TWO months of free membership!!

Bring friends to our 10am community class (1 point), post pics with them and tag DeCO (1 point), and get them to sign up for membership (5 points!)

1000m Row Time Trial

Minutes 0:00 - 7:00
A: 15-12-9
- Strict Pull Up (mod: ring rows w 3 second hold)
- Slam Balls (40/30)

Minute 7:00-8:00 Rest

Minute 8:00 - 15:00
B: 15-12-9
- OH Squat (115/75)
- Lateral Burpee Over the Bar

If you finish before the 7 minute cap, you rest in that remaining time

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