The workout for 9/12/17 is...                                     

  • By Leslie Friedman
  • 12 Sep, 2017

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

The workout for 9/12 is...

The Third Installment of "Drafts with DeCO" is happening this Sunday! Invite friends - a $10 gets you a workout and a beer. All experience levels are welcome!

EMOM 25:
Minute 1: 1 Snatch Complex: High Hang + Hang + Floor. Squat, if possible. May add weight each round but do not set bar down between movements. As heavy as possible
Minute 2: 20s Double KB Front Rack Hold standing right into 10s Double KB Front Rack hold in squat (30s work)
Minute 3: 1 Wall Walk into 20s Wall-Facing Shoulder Taps. Mod: Wall Walk into Wall-Facing HS Hold 20s
Minute 4: 5 High Box Jumps (challenge yourself!)
Minute 5: Rest
Accessory Work:
3 sets of 10 candlesticks, holding each forward fold for 5 seconds and each plow for 5 seconds

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