The workout for 9/15/17 is...                                      

  • By Leslie Friedman
  • 15 Sep, 2017

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

The workout for 9/15 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

Every 4 minutes for 24 minutes:
A. 2 Rounds:
- 20 Burpees
- 35 Double Unders (mod: reduce reps or 35 singles)
(These 2 rounds should take no longer than 2:30. Scale reps and # of double unders to accomplish this so you have around 90s to rest)
B. 400m Run
You’ll alternate between A and B and perform each station 3 times.
Accessory Work:
- Tabata: Hold Push Up 1" off ground. If this is too challenging, do a reverse tabata (work 10s, rest 20s)

Share by: