Kaleb Fehr and Zach Naramore getting there squats on! Everyone should look into the myWOD app to help track your squat %.
Freedom WOD Classes
Warm Up:
Mobility
Banded distraction butterflies
Lax ball piriformis roll out
Strength:
Squatting
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.
Metcon:
15 min cap
3 rounds for time of:
6 Hand Stand Push Ups
12 Pull-ups
24 KB Swings 53/35
Elite Competition Class
1. Conditioning
“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups
2. Conditioning
18 unbroken C2B Pull ups
Rest :20 seconds
18 unbroken Thrusters, 95/65
Rest :20 seconds
15 unbroken C2B Pull ups
Rest :20 seconds
15 unbroken Thrusters, 95/65
Rest :20 seconds
12 unbroken C2B Pull ups
Rest :20 seconds
12 unbroken Thrusters, 95/65
3. Lower Body Pull
3×10 Good Mornings