Thanks for your patience during the remodel. Please be sure to utilize the lockers to store your belongings since the cubbies have been removed.
Freedom WOD Classes
Warm Up: 6 Mins
6:00 Circuit
10 DB Lateral Shoulder Raises
10 Bent Over DB Reverse Flies
20 Banded Pull Aparts
10 Hang Muscle Snatches
*keep weights light
Strength/Technique: 13 mins
Coach lead Tall Jerk review – Video (:29 seconds and on)
8 Min EMOM:
Min 1,2,3: 5 Tall Jerks – 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
Metcon: 10 Min Cap
4 Rounds For Time:
200 M Run
5 Hang Power Snatch (135/95)