The workout for 6/13/16 is...                                      

  • By Leslie Friedman
  • 13 Jun, 2016

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

The workout for 6/13 is...

Get ready to get STRICTLY STRONG. This cycle's Benchmarks will focus on strict movements. Read the attached article to understand why building that strength foundation is essential to progressing in a smart and safe way.
http://www.theboxmag.com/article/basics-9927

Benchmark #1: Strict Pull ups and Strict Ring Dips
Take 15 total minutes to Find a 5RM for strict pull ups (using bands or weights) then find a 5RM for strict ring dips (using band or between boxes OR push ups)

Then do 5-4-3-2-1 Alternating for quality, using same weight/mods:
- Strict Pull Ups
- Strict Ring Dips

12 minute AMRAP:
- 6 Alternating KB Snatch  (53/35) (3R/3L)
- 12 Goblet Squats
- 18 KB Swings

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