The workout for 7/1/16 is...                                     

  • By Leslie Friedman
  • 01 Jul, 2016

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


The workout for 7/1 is...

Reminder that on Monday we just have two classes: 9am and 10:30am. Then go get your BBQ and fireworks on!

Get signed up for the next i99 Fit Gymnastics Clinic! It's just $100 for DeCO members: email leslie@crossfitdeco.com for the discount code! Sign up at www.crossfitdeco.com/schedule  

7x this complex:
- 2 Push Press + 2 Push Jerks. Taken from the rack. Start with your 3RM Press weight and try to move up each time. Rest as needed in between. 18 minutes

EMOM 10 Alternating:
Evens: - 5-8 Strict Toes to Bar (or strict knee raises)
Odds: 30s Jumping Lunges (Count each lunge). Score is Total Lunges

- Rest 2 minutes -

3 Minutes As many Hang Squat Snatches as Possible @ 50% 1RM

Mobility: Take 5 minutes at the end of class and pick two stretches you find most helpful and hold each side for 1 min.

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