Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or .7/.6 Mile Bike
2 Rounds:
5 Negative Push Ups
5 Jefferson Curls
10 Russian KBS
15 Band Tricep Ext.

Conditioning: 5 Mins
For Time:
500 M Row
.7 Mile Bike

Mobility:
6-8 Min Athlete Choice Hip / Leg

Metcon: 18 Min Cap
Versus Workout
5 Rounds per athlete:
Athlete 1:
350/280 M Row
Athlete 2:
10 Alt Lunges (body weight)
15 Russian KBS 53/35
Max Rep Push Ups
*Try and get more accumulative push ups than your partner for all 5 rounds.

Olympic Weightlifting Class

Warm Up: 8 Mins 
10 / Side Front & Lateral Kicks
N-S-N Monster Walks – toes
15 Banded Squats
5 PVC:
High Hang Power Snatch
Hang Power Snatch
Overhead Squat
Squat Snatch

Strength: 25 Mins
Establish 1 RM Squat Snatch
Warm up: 3 x 5 singles increasing to 60%
Then singles increasing 3-5%
OR
3 x 5 singles increasing in weight
Then:
10 Min EMOM: Build to moderately heavy
1 Power Snatch + 1 Squat Snatch

Strength: 8 Mins
3 x 3 Snatch DL @ 1RM+