The workout for 7/13/17 is...                                                  

  • By Leslie Friedman
  • 13 Jul, 2017

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

The workout for 7/13 is...

Do you know who we are?! No, seriously - have you read our coach's bios? We all come from such unique backgrounds, and we hope this provides you the best, most well-rounded staff in town! Read about us here! http://www.crossfitdeco.com/who-we-are

4 minutes at each station. Rest 1 minute between stations:
A:
Row for Cals

B
- 5 Tire Flip Jump Throughs
- 10 GHD Sit Ups

C
- 5 Toes to Bar
- 10 Ball Slams (40/30)

D
- 2 Shuttle Runs (down/back - 1)
- 10 Jumping Lunges (total)

E. Burpee Box Jumps (24/20)

Accessory Work:
- 5 Rounds: 20 Plank to elbows (down and up)

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