HERO WOD FRIDAY!!!!! Warm Up: CC GAME Couch Stretch 10 BB Glute Bridges 10 Super Slow Push Ups SS: Back Squat Work to 80% of 1rm then 3×5   WOD: “JT” 21-15-9 Handstand Push Ups Ring Dips Push Ups  Read More

Thursday Warm Up: Dynamic warm up x 10 Pigeon switches Strict press/Push press/Push jerk SS: Establish a max 1 Power Clean +3 Push Jerks WOD: “Running Grace” 30 Clean and Jerks (135/95) *Immediately after* 1 Mile Run For TimeRead More