Hope you are ready our annual Holliday party will be on Saturday December 2nd! White elephant gift exchange and pot-luck!

Freedom WOD Classes

Warm Up: 5 mins
MB Warm Up

Strength:
8 mins
3×5 Split Jerk Strict Press at 55% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×5 Split Jerk  Balance at 55% of Jerk 1 RM

Metcon:
4 Rounds
3 Min AMRAP
8 Wall Balls 20/14
12 T-2-B
20 Double Unders
1 Min Rest

Elite Competition Class

1)Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)

2)Conditioning
AMRAP 3
21 Overhead Squats (135/95)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (165/115)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (185/135)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (225/155)
12 Burpee Over the Erg
Max Calorie Row

3)Gymnastics
Alternating On the Minute x 10
A) 200 Meter Run with Weight Vest (20/14)
B) 30 Seconds Max Strict Chest to Bar Pull-ups with Weight Vest (20/14)
*Repeat from last week. Goal is to improve score.