Five Weeks | Feb. 23 – March 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Registration for the Open begins Jan. 12, 2017.

Freedom WOD Classes

Warm Up:
Row 300
Rest 2 mins
Row 300

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

Strength:
5 Min EMOM
Burpees
6 Beginners/Intermediate
11 Intermediate/Advanced

5 Min EMOM
Hand Stand Push Ups
5 Beginners/Intermittent
10 Intermittent/Advanced

Metcon:
RX 20 Min AMRAP “16.1 ish” NO GHOST RIDING!
10 Overhead Alternating Lunge (5 each leg) 95/65
8 Bar Facing Burpees
10 Overhead Alternating Lunge95/65
8 Chest-2-Bar Pull Ups

Scaled 20 Min AMRAP “16.1 ish”
10 Overhead Alternating Lunge (5 each leg) 45/35
8 Bar Facing Burpees
10 Overhead Alternating Lunge 45/35
8 Jumping Chin Over Bar

Elite Competition Class

1. Barbell Conditioning
With a partner, “you go – I go style”
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk (305/195#)

2. Conditioning
3RFT:
20 Calorie Row
16 Thrusters (95/65#)
20 Calorie Bike
17 T2B