Happy Valentine’s Day!

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees

Mobility: 6 Mins
Quad and Hip Smash

Metcon: 30 Min
The Break Up
14 Min Death by Wall Balls 20/14
Add two wall balls each min
2-4-6-8……

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
30 Unbroken Double Under / 60 Unbroken Single Under

Advanced athletes 50 Unbroken Double Under or 25 Unbroken Crossovers

Three Score:
Number of wallballs
Number of Lunges
Finish Time

Olympic Lifting

Athlete Warm Up: 8 Mins

Drills: 8 Mins
Coach Lead Split Jerk
– Jerk Drive
– Tall Jerk
– Split Jerk

Strength: 30 Mins
4 x Complex: Build to heavy with good technique
2 Push Press
3 Push Jerk
3 Split Jerk

Clean & Jerk
4×1 Build to 85%