Happy New Year Hooligans!
Freedom WOD Classes
Warm Up: 8 Mins
200 Row
20 Banded Pull Aparts
15 Barbell Up Right Rows
10 Strict Press
10 Good Morning
15 Deadlifts
Strength: 20 Mins
4 Mins To Warm Up To Working Weight
8 Mins
Strict Press to Jerk
3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.
8 mins
3×3 at 80, 85 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep
Metcon: 20 Min Cap
“2025”
20 Min Partner AMRAP
25 Cal Row
25 Bench Press 115/75
25 Deadlift 135/95
Switch off as needed but split reps as equal as possible.
