The workout for 9/14/17 is...                                      

  • By Leslie Friedman
  • 14 Sep, 2017

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

The workout for 9/14 is...

We have a few spots open for our weekend Fundamentals classes this Saturday and Sunday! Know someone who's looking to give DeCO a try? Send 'em over to this page! http://www.crossfitdeco.com/how-do-i-start

Rope Climb Work
Every 2 minutes for 4 Rounds. Choose 1
A. 1 Legless Rope Climb
B: 1 Rope Climb + 10 Rope Pull Ups (5 with right hand above left, 5 with left hand above right)
C: 5 Jump, Wrap and hold for 5 seconds
For time:
- 80 Sit Ups
- 60 Alternating KB Squat Clean Thruster (53/35) (total)
- 40/30 Calorie Row
- 4/3 Rope Climbs
(18 minute cap)

Accessory Work:
6 Sets x 5 Reps Single Leg Deadlifts on each side. No weight.


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