Happy Birthday Chance aka “Chaz” and welcome back! We missed you..

Freedom WOD Classes

Warm Up:
Med Ball Warm up

Mobility:
Partner Calf and Hamstring Barbell Crush

Strength: 10 min
5 Min EMOM
8-10 HSPU with the remaining time in the min Max Double Unders (or DU attempts) Everyone is doing/attempting double unders.

Metcon:
6 Rounds
30 Double Unders 2:1 singles
15 Wall Balls 20/14
5 Deadlifts 225/155

Elite Competition Class

1. Strict Handstand Push-ups
Max Strict Handstand Pushups
Rest 3:00
5 Sets of 30%

rest as needed between

2. Conditioning
600 Meter Run
21 Power Snatch (135/95)
600 Meter Run
21 Overhead Squats (135/95)
600 Meter Run
21 Hang Squat Snatch (135/95)

3. Odd-Object
800 Meter Sled Drag (1/2 Bodyweight)

4. Midline Conditioning
Alternating On the Minute x 14
15/12 Calorie Bike
15 GHD Sit-Ups