The workout for 5/19/17 is...                                      

  • By Leslie Friedman
  • 19 May, 2017

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

The workout for 5/19 is...

One week from Monday is Memorial Day during which we will do the workout "Murph." We will offer scaling options for everyone and, better yet, we will all stay afterwards for some food and chill time!
http://www.crossfitdeco.com/tillie-s-back-25
Double Tabata (40s work/20s rest) Alternating:
- Extended Plank Hold (on hands)
- Tuck Ups
Score is total number of tuck ups. For every second you drop out of your plank, deduct one rep.

For time:
5-4-3-2-1
- Deficit Ring Push Ups (Rx+ Ring Muscle Ups) For the deficit, put feet on a box above height of rings to create an angle.
-Squat Snatch (155/105)
Then (no rest):
1-2-3-4-5
- Deadlifts (225/155)
- Deficit HSPU (4”/2”)
Athletes must add weight. Cannot set up 2 bars. No built-in rest between the 2 sections.
(12 min cap)

Accessory Work:
- 5x10 Kipping Swings on Rings


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