Happy Birthday Coach Kyle (aka me. I’m writing this and it feels weird…)
Also, check out Coach Cass’ first class at noon today!

Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
2:00 DU Practice
5 Inchworms
5 Jefferson Curls
15 Russian KBS
1:00 Childs Pose

Conditioning: 10 Mins
Bike / Row / Ski perform 8 intervals consecutively:
5 x :15 sprint / :30 rest
Immediately into:
3 x :30 sprint / 1:00 rest

Mobility: 6 Mins
Athlete choice hip / leg stretches

Metcon: 16 Min Cap
4 Round Rotating Tabata :45 / :15
Alt. Russian KBS 53/35
GHD Hip Extensions
DU / Singles
MB Pike Ups or Mountain Climbers

Olympic Weightlifting Class

Warm Up: 8 Mins 
1:30 Hip & Ankle Opener
1:00 PVC ROM
10 Power Snatch
10 OH Squats
10 Squat Snatch

Strength: 15 Mins
8 Min EMOM – Build in weight to ~75%
1 Squat Snatch
Then 7 Mins to establish 4×1 Heavy Squat Snatch – Build to 90-95%

Drills: 15 Mins
3×8 Snatch Balance
3×5 Snatch Deadlift – Heavy