Next week we will be returning to 60 minute classes. Please be patient with us and don’t register for classes until Mindbody has been adjusted for the week.

Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit
10 DB Lateral Shoulder Raises
10 DB or Plate Cuban Presses – Video (:53 in) NOT Just a Cuban Rotation
20 Overhead Banded Pull Aparts
25 Jump Ropes

Strength/Technique: 13 mins
Coach Lead Jerk Balance – Video
8 Min EMOM:
Min 1,2,3: 5 Jerk Balances – Focus on Technique – no prescribed weight
Min 4-8: 3 Split Jerks – 2 second pause in split (50-75%)
*keep weight light to focus on technique if necessary

Home WOD: 12 Mins
5 Min AMRAP
14 Alt DB Snatch OR 7 / Side KB Snatch
25 DU
2 Min Rest
5 Min AMRAP
20 KBS (53/35)
25 DU

Metcon: 12 Mins
5 Min AMRAP
14 Alt DB Snatch (50/35)
25 DU
2 Min Rest
5 Min AMRAP
20 KBS (53/35)
25 DU