The workout for 6/19/17 is...                                           

  • By Leslie Friedman
  • 19 Jun, 2017

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

The workout for 6/19 is...

10 minute AMRAP (for quality. Focus on perfect form, no score for this)
- 20 hollow rocks
- 15 GHD Sit up (or 2x ab mat sit ups)
- 30s front rack/front squat hold (95/65) or a weight where you can maintain tension the entire time/not bottom out

10-8-6-4-2 for time:
- Strict Pull Ups (mod: banded strict pull ups)
- KB Clean and Jerk Right (53/35)
- KB Clean and Jerk Left (53/35)
(15 minute cap)

https://www.youtube.com/watch?v=zi8w50qt9L0
Why strict before kipping?

Accessory Work:
- Accumulate 4 minutes in a plank

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