The workout for 6/20/17 is...                                           

  • By Leslie Friedman
  • 20 Jun, 2017

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

The workout for 6/20 is...

Save the date, July 14th at 7pm, for a DeCO Movie Night/Happy Hour!
https://www.facebook.com/events/1922557234629631/?acontext=%7B%22ref%22%3A%2229%22%2C%22ref_notif_type%22%3A%22event_calendar_create%22%2C%22action_history%22%3A%22null%22%7D&notif_t=event_calendar_create&notif_id=1497891639701086

Snatch Complex
- I Snatch Grip DL + 1 High Pull from the hang position + 1 Hang Snatch (squat if safe/mobility allows)
Every 90s for 18 min (12 rounds), starting at 50% and increasing every 2 rounds.
For total reps:

7 minutes on the clock:
- 800m Run (2x alley loop) then in remaining time as many Wall Balls as possible (30/20)

Accessory Work:
6 Sets x 5 Reps Single Leg Deadlifts on each side. No weight.

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