Dustin Decker

Hometown:
Unknown
Gym:
Unaffiliated
Gender:
Male
Age:
--
Height:
--
Weight:
--

December 3, 2014

Performed at: Crossfit Kaiserslautern
Description: Strength
Clean
4 @ 60% (105#)
4 @ 70% (115#)
4 @ 80% (135#)
1 @ 85% (155#)
4 @ 80% (135#)
1 @ 85% (165#)
4 @ 80% (135#)

WOD
15-12-9
Muscle-ups
P Snatch 115/75

Scale with strict seated Banded MU with FULL LOCKOUT
or
***scale with dips in the 15s
***scale with ring row in 12s
***scale with dips and ring rows in 9s
Scaled the MU, 95#
8:20
Results: 060m 00s
Performed as RX
Warmup: Warm up
Foam Roll
Lunge W/Twist
25 Air Squats
2rds
4 Roll To Pistol
4 Burpee box jump
2rds
Cooldown: Cool Down
3 min slow row
4 x :20sec Box Shoulder stretch
3 x :30sec Tripod Hold

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