Here is a great way to help your cardio and get something cool from Lulu. Oh and did I mention Coach Kody and Coach Kyle are going to be doing this? So you have no excuses.

Freedom WOD Classes

Warm Up:
12-9-6
thrusters unloaded barbell
ring rows

Movement of the Week:
5 Mins to
Accumulate As Much Time In The Bottom Of You Air Squats

Strength:
Snatch
85% x 3
90% 2×1

Back Squat
75% 1×5
85% 2×3
95% 2×1

Metcon:
3 Rounds
50 Double Unders 2:1 singles
7 Bar MU or Jumping Bar MU
10 Thrusters 115/75

Elite Competition Class

1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4

2. Snatch Pull
(105%/3)3
(110%/2)3

3. Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1

4. Conditioning
30-20-10:
Pull-ups
Cals on Assault Bike
Directly into…
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)