Happy 24th Birthday Coach Marie! Thanks for being a humble and amazing coach / athlete / human / hooligan!

Freedom WOD Classes

Warm Up: 5 Mins

1 Min @ each station:
Row – warm up pace
Slow Mountain Climber / Samson Stretch
Pendlay Rows – unloaded barbell

Row Intervals: 8 Mins

Partner Row Intervals – partner with similar paced athlete and alterante

8 Min AMRAP
Row For Cals (12/9)
*If performed alone take 1:1 rest*

Mobility & Technique: 10 Mins

Roll Calf 2 Min / Side
C&J barpath – 6 mins

Metcon: 13 Min

Happy 24th Birthday Coach Marie!

13 Min AMRAP:
3 Snatch (155/105)
4 OHS (155/105)
5 Shoulder to Overhead (155/105)
12 Box Jumps (24/20)*24 reps / round

Elite Competition Class – 1/16/18

1. On the 0:00…
3 Rounds:
27 Calorie Bike
21 Toes to Bar
15 Clean and Jerks (155/105)

2. On the 20:00…
3 Rounds:
500 Meter Run
20 GHD Sit-Ups
100′ Handstand Walk

3. On the 40:00…
1 Round:
50 Burpees
35 Sandbag Squats
20 Sandbag Over Shoulders