Another year, and another amazing turn out! Thank you for supporting this years toy drive Hooligans!
Freedom WOD Classes
Warm Up: 6 Mins
6:00 Circuit:
8 / Side Standing Lateral Leg Lifts
5 / Side Lateral Kicks
8 / Side Fire Hydrants
5 / Side Jumping Lunges
Strength/Technique: 13 mins
Coach Lead Tall Clean Review – Video
8 Min EMOM:
Min 1,2,3: 5 Tall Cleans
Min 4-8: 3 Tempo Squat Cleans (50-75%)
*modify to power cleans as needed
Home WOD: 10 Min Cap
For Time:
8 / Side DB or KB Clean & Press
20 Box Jumps (24/20)
8 / Side DB or KB Clean & Press
20 Box Jumps (24/20)
8/Side DB/KB Squat Clean & Press
Metcon: 10 Min Cap
For Time:
10 Clean & Split Jerks (155/105)
20 Box Jumps (24/20)
10 Clean & Push Jerks (135/95)
20 Box Jumps (24/20)
10 Clusters (95/65)