Freedom WOD Classes

Warm Up:
4 Rounds
30 Sec Hollow Hold or Hollow Rocks
10 Mountain Climbers
5 Inch Warms with push up

Movement of the Week:
No Movement for Friday.

Strength:
Get two or 3 Warm up sets before going to your 85%
Clean
85% x 3
90% 2×1

Front Squat
75% 1×5
85% 2×3
95% 2×1

Metcon:
FRIDAY THE 13TH
Teams of Three
20 Min AMRAP
13 Cal Row
13 High Hang Power Cleans 75/55
13 Bench Press 95/65

No Ghost riding. If anybody on the team drops the bar while cleaning, the entire team must stop working and perform 10 burpees each.

Each team mate will start at a different stations. You may not rotate stations until all team mates have finished reps at current station.

Elite Competition Class

1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)2
90%/1

2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/2+1
(85%/1)2
90%/1

3. Back Squat
82%/4
86%/1
82%/4
89%/1
82%/4
92%/1

2. Conditioning
AMRAP 5:
Power Snatch (115/80#)
AMRAP 4:
Row for Calories
AMRAP 3:
OHS (115/80#)
AMRAP 2:
Double-unders

3. Burner Conditioning
5RFT:
12 Burpees
35 Double-unders