The workout for 6/28/16 is...                                      

  • By Leslie Friedman
  • 28 Jun, 2016

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


The workout for 6/28 is...

Reminder about the "DeCO Sunday Funday" on August 7th. Please RSVP to the Facebook invite if you're planning to go, so we can start thinking about a place for brunch.

https://www.facebook.com/events/155091541570042/

Front Squats (15 minutes)
4x4. All sets at 80% of your 3RM Back Squat

Mobility: In between sets, hold pigeon pose 30s each leg.

3 Rounds each for time.

1 Round =  
- 3 Hang Power Cleans (80% of weight used for front squats)
- 15 Air Squats
- 10/7 Push Ups
- 4 Hang Power Cleans
- 15 Air Squats
- 10/7 Push Ups
- 5 Hang Power Cleans
- 15 Air Squats
- 10/7 Push Ups

Rest 2 minutes after each round


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