Warm-up: 500m Row 20 Squats 15 Drop Squats (from top of triple extension) 10 Jump Squat Pre-Game: Hip/Wrist Mobility 2×3 Hang Squat Clean, building up to working weight WOD: 21-15-9 Hang Squat Clean, 95#/65# Hand Stand Push-ups Modification for HSPU will be partial wall climb into right+left shoulder tap. If you are using 1-2 mats...Read More

Warm-up: Coaches choice WOD: 10 Rounds 15 Push-ups 100 yard sprint 60 sec rest Chest to ground push-ups, no hand release unless you are not achieving full ROM. 100 yard sprint will be 50 yards down, 50 yards back. When you reach your push-up area 60 second rest starts. Everyone does 60 seconds. Not 50,...Read More