The workout for 6/10/16 is...                                      

  • By Leslie Friedman
  • 10 Jun, 2016

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

The workout for 6/10 is...

BENCHMARK RETEST DAY 3
1 Time max effort of a gymnastics movement. If you didn't find one 8 weeks ago, pick something today for which you can do at least 8-10 good, technical reps and go for a max effort (kipping pull ups, muscle ups, kipping swings, toes to bar, HS walk, HS hold, HSPU, ring rows, etc.)

Rest/mobility for 5 minutes before WOD. Runner's lunge for 45s each side. Couch stretch 45s on each side. LAX ball in traps for 45s each side.

For time:
- 25' HS Walk (or 30 Shoulder taps total - wall facing, if possible). May also do shoulder taps in a plank hold
- 25 Back Squats (taken from ground) @40% 1RM
- 25' HS Walks
- 25 Power Cleans (same weight)
- 25' HS Walks
- 25 Back Squats (taken from ground) @40% 1RM
(18 minute cap)

Rest 2 minutes then:
- 600m Run for time

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