You have got to love those WOD’s that leave you face down on the floor trying to figure out WTF just happened. Great job to everyone that made it in to our annual post Thanksgiving WOD!

Freedom WOD Classes

Warm Up:
3 Rounds
10 Hallow Body Kipping Swings
3 Bear Complex reps with unloaded bar or pvc pipe

Strength: 5 min
5 Min EMOM
8-10 T-2-B with the remaining time in the min Hollow Body Hold

Technique:5-10 mins
Review the bear complex barbell path and safety measures on how to properly trasisson each movement and how to absorb the bar.

Metcon:
Bear Complex 20 Min Cap
5 Sets of 7 Reps
1 Power Clean
1 Front Squat
1 Push Press
1Back Squat
1 Push Press

You may not drop the bar between rounds but may rest as needed between sets. The Goal is to increase weight as you go, However you may not go heavier than form allows. 

Elite Competition Class

1. Strict Handstand Push-ups 
2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Running Conditioning
3 Rounds:
:30 On, :30 off
:45 on, :45 off
1:00 on

Rest 90 seconds between rounds

3. Conditioning
AMRAP 15:
30 Double Unders
15 Power Cleans (135/95)
30 Double Unders
15 Toes to Bar

4. Midline
5 Rounds for Quality:
6 L-Pull-Ups
9 Ring Pushups
12 Calorie Row