Crop Top (short shorts, and tank top) Fridays aren’t going away anytime soon! The 5:30 am crew has some new faces and they’re already rockin’ it strong! Free the naval, Hooligans!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
:30 of each
Air Squats
Burpees
Lunges
Push Ups
Then 1:00 / Side Couch Stretch

Strength/Technique: 20 mins
20:00 to Complete all of the following:

4×1 Split Jerk – Build to heavy.
OR
4×6 Split Jerks – Work technique and volume.

Push Jerk: 2×4 (95-100% of strict press OR ~80% of push press)

Home WOD: 15 Mins
15 Min AMRAP:
40 Alternating Lunges
40 Air Squats
15 Burpees
15 Pull Ups or 20 / Side Renegade Rows

Metcon: 15 Mins
15 Min AMRAP:
40 Alternating Lunges
40 Air Squats
15 Burpees
15 Pull Ups