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

  • By Leslie Friedman
  • 17 May, 2017

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

The workout for 5/17 is...

Our next mobility clinic with Dr. Zach is this Saturday at 11am! He will be focusing on how to get you better in Overhead Squat and front rack positions. It's only $10 and you can sign up on Zen Planner!
http://www.crossfitdeco.com/class-schedule

Split Jerks from the Rack. 8 Single Reps. Starting at 60% and building as long as you can. Rest 1 min between reps.
(15 minutes)

8 min EMOM
Minute 1: 6 Double KB Pause Front Squats (choose weight. Pause for 3 seconds at bottom)
Minute 2: 2 Bar Muscle Ups. Mod: Jumping, Banded, or 4 jumping/kipping chest to bar pull ups. Use this as a warm up for the WOD.

8 minute AMRAP:
- 16 KB Swings (72/53)
- 3 Bar Muscle Ups

Accessory Work:
- 200m Plate Pinch Carry (25/15)

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