This video teaches you how to do the workout of the day, or WOD, from June 13, 2013 at Ocean State CrossFit. This WOD was programmed by Head Trainer, Aaron Meredith. The focus of June was strength and power. This routine is designed to increase work capacity and metabolic conditioning, with an emphasis on power. After a warm-up progression, 6.13.13 had two parts.
10 min EMOM (every minute, on the minute)
3 Deadlift @ 85% 1RM
10 Bar Jump-Overs
AFAP (as fast as possible): 20 min max
2-2, 4-4, 6-6, 8-8, 10-10
Toes to Bar (or) 2x Sit-Ups
10-10, 8-8, 6-6, 4-4, 2-2
Hand Release Push-Ups
200 Double-Unders (or) 800 Single-Unders
FLESERFITNESS and Ocean State CrossFit are not responsible for anyone hurt or injured attempting anything seen here.
Video produced by Ray Fleser
Music "X Gon' Give it to Ya" by DMX