The workout for 6/14/16 is...                                      

  • By Leslie Friedman
  • 14 Jun, 2016

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

The workout for 6/14 is...

Benchmark # 2:
Find a 3RM Back Squat using the following progression in 20 minutes:
10-8-5-4-3-3-3. This means you have 3 attempts at your heavy weights. In between each set, alternate between ankle mobility work and hip opening mobility work

Find a 3RM Strict Press in 15 minutes using the same sequence as above. In between sets here, alternate between chest opening and thoracic opening mobility.

Benchmark #3 For time:
40 Wall Balls (20/14) to 10' target
30 Box Jumps (24/20)
20 Burpees to 6" target
400m Run or 500m Row
(12 minute cap)

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