The NEW Tee’s and Tanks are in and ready for YOU!

Freedom WOD Classes

Warm Up:
21-15-9
Strict Press Unloaded Bar
Pendlay Rows Unloaded Bar

Movement of the Week:
Scap Pull Ups
3 Sets of 7-10 Reps

https://www.youtube.com/watch?v=sfTsgt-a63c

Strength:
Max Out Week 2
Max Effort Hand Stand Push Ups

Metcon:
15 min cap
4 rounds for time of:
6 Hand Stand Push Ups
12 Pull Ups
24 Single Arm KB Floor Sweeper 35/25 (12each arm)

Elite Competition Class

1.  Conditioning
Teams of 3:
AMRAP 25:
100 Cal Row, 50 Thrusters (95/65)
100 Cal Row, 50 Thrusters (135/95)
100 Cal Row, 50 Thrusters (155/105)
100 Cal Row, Max Thrusters (185/135)

2.  Stamina Conditioning
EMOMx10: 8 TTB + 8 1-arm DB snatch – you choose the weight (4/side)