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there is 2 ways of doing so
you can do delete your onprem and recreate again using this method http://blogs.catapultsystems.com/thernandez/archive/2015/09/16/migrate-distribution-groups-from-exchange-on-premise-to-exchange-online/
OR divorce distribution group via AADconnect
https://www.linkedin.com/pulse/how-you-can-remove-last-exchange-server-after-migrating-jian-an-lim/
AADconnect will need to reconfigure but i have done this multiple times and it works like a charm.
make sure your password is synced so during that period, user will not notice obvious down time.
the speed of recovery depends on how fast the dirsync STOP completely (it take at least 3 hours above)