Congrats to Brittany Hayward on finishing her Masters in December! She’s accepted a position as a Biomechanical Research Associate in San Diego. Congratulations Brittany and best of luck!
P.S Sorry Brittany!!! I misread a message from her and yesterday was most likely her last day with us after starting in 7 years ago, January 2014!

Freedom WOD Classes

Warm Up: 7 Mins
1:00 PVC ROM
Then 2 Rounds:
10 Power Snatch
10 Burpees
:30 Hollow Hold

Mobility: 5 Mins
Banded Shoulder Stretches or LAX Roll Shoulders

Strength/Technique: 15 mins
Coach lead High Hang Squat Snatch Review
Tempo Squat Snatch Review
8 Min EMOM:
Min 1,2,3: 5 High Hang Squat Snatch – Video
Min 4-8: 3 Tempo Squat Snatch (50-75%)
*modify to power snatches as needed

Home WOD: 14 Mins
14 Min AMRAP
7 Power Snatch (115/75) OR 7 / Side Alt. DB Snatch
14 Burpees
21 V-Ups

Metcon: 14 Mins
Fair well and good luck Brittany! Thank you for the past 7 years!
First Class January 2014. Last Class January 2021
14 Min AMRAP
7 Power Snatch (115/75)
14 Burpees
21 V-Ups