Pre WOD Clean progression Complete 5 sets AHAP 1-Deadlift to above knee (1st pull) 2-Clean pull (1st+2nd pull) 3-Power clean (1st, 2nd, and 3rd pulls) (1+2+3) X 3 = 1 set  Read More

Pre WOD 5 rounds not for timeRead More

Pre WOD 5 rounds for quality:Read More

Pre WOD 6 sets…alternate movements  Read More

Pre WOD 5 rounds for qualityRead More

Pre WOD 2:00 ME box jumps (24″/20″) Rest 1 min 2:00 ME pullups Rest 1 min 2:00 ME hand release pushups Rest 1 min 2:00 ME situpsRead More