Happy BDay Andrew Stewart aka the huge guy that screams at the bar!! 

Freedom WOD Classes

Warm Up: 10 mins
12-9-6
Med Ball Cleans
30 Sec Hollow Hold
Banded Good Mornings

Mobility: 10 mins
2 Min /side T-Spin Shoulder Drill
90 Sec /side Banded Hip Stretch

Strength: 6 mins
Rotating 1/2 Tabata
Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
Flutter Kicks
Hollow Hold

Metcon:
Happy BDay Andrew Stewart!
“DT”
5 Rounds:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105

Elite Competition Class

Anaerobic Threshold Conditioning
On the 3:00 x 7
12/9 Calorie Assault Bike
12 Calorie Air Runner

Push Jerk
Heavy 5-4-3-2-1

“Down Time” 
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…
Continue to Climb By (3) Repetitions Until Completion of the 15’s.

Barbell: 175/115

Odd-Object
For Time:
50 GHD Sit-Ups
100′ Handstand Walk
20 D-Ball Cleans (150/100)

Performance Power Train

Tuesday, DEC 4th, 2018
Pre-Flight: Inceasing weight on our 5×5 squat progressions, followed by a barrage of marches, squats, thrusts, and sprints

Jet Fuel: 
200m jog
2x Down and back
Skips
High knees
Butt kickers
Cossack squats
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
5×5 +5lbs from November 6th

GainCity:
Banded Marches
3x1minute

DB Front Squat
4×20

Tabata:
Banded Hip thrusts

Afterburner (optional): 
**Same as last week, add 25lbs**
10x
20m Sled Sprint → 20m Sprint
*Rest as needed between sets to maintain max intensity
**Load a drag sled with 50% bodyweight. Sprint 20m, immediately drop the sled and sprint another 20m. Repeat 10 times**