The workout for 8/3/16 is...                                       

  • By Leslie Friedman
  • 03 Aug, 2016

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

The workout for 8/3 is...

Announcing our new "Fall Back Into Shape" Program. This 8-week program does not require Fundamentals and is open to all members and non members (DeCO members will receive a discount!). Pass this along to anyone you think would be interested in a kick-ass program!

Mobility: Shoulder Activiation with Bands and Thoracic Opening on Foam Roller

Gymnastics EMOM 12
Evens: 3 Kipping Bar or Ring Muscle Ups or 6 Muscle Up Transition Drills
Odds: 6 Wall-Facing Tripod Kipping HSPU or Tripod Leg Extensions. Mod: 1 Wall Walk with 20s Hold in top position

15-12-9 for time:
- Power Cleans @ 40% 3RM Back Squat
- Front Squats
- 50 Double Unders (2 min practice)
(14 minute cap)

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