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• Wod Day 374

  Warm Up  – 1000 m row – Hip openers Strength/technique  – squat clean Drills – Build up  to a heavy clean single WOD AMRAP 12 – 5 squat cleans – ME T2B *** Count your total T2b reps

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• WOD 354

  Warm Up  – Hip openers – shoulder mobility   Strength/technique  – Back squat @ 70% 5 x 5 – Emom 10 3 Power cleans @ 70%   WOD AMRAP 10 250 m row 12 burpee box jumps

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• Wod Day 349

  Warm Up  – shoulder mobility – hip mobility WOD For Time 1000 m row 50 box jumps 40 wall balls 30 C2b Pull ups 1000 m row 40 box jumps 30 wall balls 20 c2b pull ups 1000 m row 30 box jumps 20 wall balls 10 c2b pull ups

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• WOD 342

  Warm Up  – Hip openers – shoulder mobility   Strength/technique  – 3RM Jerk – 5RM front squat   WOD AMRAP 10 21-15-9 – Med ball clean + wall ball – burpees

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• WOD day 338

  Warm Up  – Double under practice – shoulder mobility WOD ” Waverly gone Bad” 5 rounds of 1 min ME of – Wall balls  20/10 – SDHP 32/24 – Burpee box jumps 24/20 –  Push Press – Row ***The clock doesn’t stop, 1 min break is allowed at the end of the row

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