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
- 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
- OH Squat (115/75)
- Lateral Burpee Over the Bar
If you finish before the 7 minute cap, you rest in that remaining time