Sara working some thrusters in Saturday’s KidFit WOD.

Freedom WOD Classes

Warm Up:
Pizza delivery

Strength:
EMOM for 5 mins
8 Ring Dips
10 Ring Dips

Metcon:
Partner Metcon:
8 Rounds per partner of:
5 Burpee Box Jumps (24/20)
25 Sit Ups
While other Partner holds barbell (135/95)
*Penalty: If drop the barbell prior to completing a full round then perform 3 ball slams prior to starting the next round. Penalties accumulate (can have more than one per round).

Elite Competition Class

1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.