Check our daily Facebook
post to see today's WOD always posted at 4:45am
The workout for 6/12 1s...
|New Benchmarks! We will set new benchmarks today, tomorrow and Friday! Remember to also record your scores in Beyond the Whiteboard. You have a free account as a part of your DeCO membership! Need the link to sign up? Email firstname.lastname@example.org.|
Benchmark # 1: “Helen"
|- 400m Run (out the front door, in the back door, through alley)|
|- 21 KBS (53/35)|
|- 12 Pull Ups (ring rows). May also mod with doing 1/2 reps strict/kipping|
|(15 min cap)|
|(Not part of benchmark)|
|- Ab Mat Sit Ups|
|- Hollow Hold|
|Score is # of sit ups total
|- Accumulate 3 minutes in a wall sit. Focus on keeping your low back pinned to the wall and your belly button pulled in.|