We hope you had the best of Thanksgivings. We can not begin to tell you how thankful we are to call each and everyone of you family!

Freedom WOD Classes

Warm Up:
Junk Yard Dog

Movement of the Week:
6 Mins to perform Every Day
2 rounds  12 reps of each: I’s, T’s and Y’s
https://www.youtube.com/watch?v=qwkYafDfIA8

Strength:
“C5 Week” 15 Min Cap
Snatch
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs

Metcon:
In teams of 3
30 Min AMRAP
Partner 1 Complete a 200m KB Farmer Carry 53/35 (front door to Core Power Yoga and back)
Partner 2 Complete a AMRAP of Curtis Ps 95/55  https://www.google.com/#q=curtis+ps
Partner 3 Complete a AMRAP of Bench Press 115/75

Once team member 1 returns from the 200m kb farmer carry, the team will rotate.

Elite Competition Class

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

3.  Conditioning
“Barbara”
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds