The workout for 5/3/17 is...                                                                                 

  • By Leslie Friedman
  • 03 May, 2017

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

The workout for 5/3  is...


DeCO isn't just a gym. It's a community who supports each other's ideas and rallies behind each other's personal and professional pursuits. Tillie started baking for random DeCO events a few years ago and has since created a full-fledged baking business! The power of our community is pretty darn great! http://www.crossfitdeco.com/tillie-s-back-23

Every 90s for 8 Rounds:
- 1 High Hang Squat Clean + 1 Hang Squat Clean. 4 Rounds 75%, then 4 Rounds at 85%+ 1RM Clean

Bench Press 3x3 @ 70% + 1 set of Max Effort Reps @ 60%

6 minute AMRAP
- 1 Bear Crawl (down/back = 1)
- 6 Hang Squat Cleans @ 50% 1RM

Accessory Work:
- 3x8 Barbell RollOuts, with a 1 minute plank following each set.

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