If you are traveling for the Holiday safe travels and we will see you back on Monday. If you are still in town come and earn your meal by coming in for you Gobbler Wod!

Freedom WOD Classes

Warm Up:
300 M Row
15 Air Squats With 3 Second Pause At The Bottom
30 Double Unders or DU attempts

Strength:
8 mins
3×3 Split Jerk Strict Press at 75% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×3 Split Jerk  Balance at 75% of Jerk 1 RM

Metcon:
“The Gobbler” 3 Rounds
7 Mins to complete the following:
500 M Row or .8 Bike
30 Goblet Squats 53/35
50 Double Unders
20 Goblet Lunges 53/35 10 each leg

*Use any remaining time as rest or begin the next round of 7 Mins if you haven’t finished*

Elite Competition Class

1. Conditioning
For Time:
27 Back Squats @ 185/135
21 Back Squats @ 225/155
15 Back Squats @ 275/185
Rest 3:00
27 Bench Press @ 155/105
21 Bench Press @ 185/135
15 Bench Press @ 205/145
Rest 3:00
27 Deadlifts @ 225/155
21 Deadlifts @ 275/185
15 Deadlifts @ 315/205

2. Odd Object
For Time:
200 Back Rack Carry (Bodyweight)
200 Meter Farmers Carry (70’s/53’s)
200 Meter Sled Push (Bodyweight)

3. Row Conditioning
For Time:
50-40-30-20-10 Calorie Row
Rest half time between sets