The workout for 5/16/17 is...                                                                                          

  • By Leslie Friedman
  • 16 May, 2017

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

The workout for 5/16 is...

Save the date: May 20th! One of our newer members, Andrew, is opening a brewery right on 8th and Santa Fe! They have their Grand Opening on May 20th and you're all invited. Let's show him some DeCO support!

It's called: The Intrepid Sojourner Beer Project at 925 West 8th Ave.

https://www.facebook.com/events/126883311195252/

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

“Wes"
For time:-
- 800m Run with 25/15# plate
Then
14 Rounds of:
- 5 Strict Pull Ups (mod: Ring Rows)
- 4 Burpee Box Jumps (24/20)
- 3 Cleans (185/135)
Then
- 800m Run with 25/15# plate
(30 minute cap)

Accessory Work:
- Tabata: Mountain Climbers

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