Dustin Decker

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

December 10, 2014

Performed at: Crossfit Kaiserslautern
Description: Strength
Jerks
3 @ 60% (95%)
3 @ 70% (135#)
33 @ 80% (145#)

Back Squat
4 @ 60% (135#)
4 @ 70% (145#)
EMOMx8 2reps @ 80% (165#)

WOD
800M run
50 KB swings 40#
30 Ring dips
9:11
Results: 065m 00s
Performed as RX
Warmup: Warm up
Foam Roll
400m jog
then
10 Shoulder dislocates
10 Squats
10 Step ups ea leg
10 thrusters with a 2 sec pause at the top * focus on actively pushing up and on the return placing the bar solidly in the F rack.
2 rounds
Cooldown: 3 Min. Airdyne
Squat Position

1 similar workout

Date Name WorkoutDescription Results
12/10/2014 Strength
Jerks
3 @ 60% (95%)
3 @ 70% (135#)
33 @ 80% (145#)

Back Squat
4 @ 60% (135#)
4 @ 70% (145#)
EMOMx8 2reps @ 80% (165#)

WOD
800M run
50 KB swings 40#
30 Ring dips
9:11		 065m 00s
Performed as RX