The workout for 6/9/16 is...                                         

  • By Leslie Friedman
  • 09 Jun, 2016

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

The workout for 6/9 is...

How are those muscles feeling - sore? Carrie can help! She has times available for tomorrow (Friday), so book with her at http://www.crossfitdeco.com/friends-community

Every 3 minutes for 4 Rounds:  
- 8 Thrusters @ 40% 1RM Hang Clean
- 75 Double Unders (pick a number that takes about 1:30 to complete or 150 singles)
Rest in remaining time. Record time for each round.

Rest 5 minutes then 3 Rounds for time:
- 6 Hang Power Snatch (same weight as above)
-9 Ring Push Ups
-12 Alternating Front Rack Lunges (same weight) total steps

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