Amazing Job On The Big Day of Snatch PR’s!

Freedom WOD Classes

Warm Up: 10 mins
High Knees
Butt Kicks
Samson Stretch
Single Leg Squat Jump
Then
2 Rounds
10 Banded Good Mornings
8 Box Step Ups
10 Deadlifts

Mobility: 8 mins
90 Sec /side Partner Hamstring Smash
60 Sec /side Lax Ball Flexor Smash

Strength: 8 Mins
4 Rounds
30 Sec Revers Crunch
30 Sec Mountain Climbers
30 Straight Leg Hip Lift
30 Sec Rest

Metcon: 22 Min
Happy 33rd Bday Mr. Joe Burns
10 Min AMRAP
12 Deadlifts 225/155
33 Box Jump Overs 24/20

Rest 2 Mins

10 Min AMRAP
12 Box Jump Overs 24/20
33 Deadlifts 135/95