The workout for 6/15/16 is...                                     

  • By Leslie Friedman
  • 15 Jun, 2016

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

The workout for 6/15 is...


EMOM 5: 2 HSPU Negatives. 6-8 seconds each. If that is too challenging, the mod for today is 3 Push Up Negatives. Emphasis is on perfect hollow position with elbows tracking into a tripod.

Rest 1 minute

EMOM 5: 1 Snatch Deadlift + 1 Hang Snatch High Pull + 1 Hang Power or Squat Snatch (whichever allows you to keep shoulder externally rotated in the OH position). Start at 60% and may add weight each time.

3 minute Mobility Pre-WOD: 1 minute in couch stretch on each leg, then 1 minute Shoulder Opening against the wall.

3x3 minute AMRAP. Rest 1 minute between and pick up where you left off:
- 5 Power Cleans @ 70% of 1RM Hang Clean
- 10 V ups
- 20 Double Unders (40 singles)

**Post-WOD Optional (we will add one day of additional Pull Up/Dip work each week to be done on your own time, post WOD. It will be denoted with a **. Today's is 5-4-3-3-2 Pull Ups/Dips




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