There is a new Athlete of the Month in town!

Freedom WOD Classes

Warm Up:
2 Rounds
15 RDL
10 Box Step Ups
5 MB Clean

Mobility: 
Lax Ball Front and Back of Hips

Strength: 
6 Rep Max 12 mins
Deadlift

Metcon: 16 min Cap
5 Rounds
15 MB Cleans 20/14
15 Burpee Box jump Overs 24/20

Elite Competition Class

1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change Weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

2. Push Press
4 Sets of 6 Reps
Same weight across

3. Conditioning
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (115/80)

4. Midline
3 Rounds, Not for Time:
10 Glute Ham Raises
15 Romanian Deadlifts
20 Deadlifts
25 Reverse Hyperextensions

Athlete’s choice on loading. Each station intended to be completed unbroken.