It’s Crop Top Friday! All the cool kids will be wearing their stylish (or homemade) crops and short shorts. Lets rock the crops!

Freedom WOD Classes

Warm Up: 5 Mins
1:00 PVC ROM
5 Inchworms
Then 2 Rounds:
15 Air Squats
10 Strict Press
5 Thrusters

Strength/Technique: 18 mins
18:00 to Complete all of the following:

4 x 2 Split Jerk 70-75%

2×6 Push Press – Build to heavy (~95% of strict press)

Home WOD: 14 Min Cap
4 Rounds For Time:
5 Thrusters 115/75 OR 5 Goblet Thrusters
10 Front Squats 115/75 or 10 Goblet Squats
20 Lateral Bar Over Jumps
200 M Run

Metcon: 14 Min Cap
4 Rounds For Time
5 Thrusters 115/75
10 Front Squats 115/75
20 Lateral Bar Over Jumps
200 M Run or 250 M Row