Happy Birthday Steve Nichols!

Freedom WOD Classes

Warm Up:
Mobility

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:
16 Min Ladder
1 Power Snatch 75/55
1 Over Head Squat

2 Power Snatch
2 Over Head Squat

3 Power Snatch
3 Over Head Squat

…

Over a 16 min period climb up as high on reps as possible. NO GHOST RIDDING, control your weight up and down..

Elite Competition Class

Rest Day