When The Box Hits Back……

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
1:00 Pass Throughs/Windmills
10 Banded Lat Press Down
10 Hang Snatch Pulls
10 Hang Power Snatch

Mobility: 6-8 Mins
2:00 Min Lax Ball T-spine
2:00 /Side Lax Ball Hips

Strength: 15 Mins 
Snatch 3 sets
11 Rep @ 60-65% of 1RM from week 1

Metcon: 14 Min Cap
100 Power Snatches 75/55
Every Min On The Min Perform 3 Back Squats.

OR

100 Alternating DB Snatch 53/35
Every Min On the Min Perform 3 DB Goblet Squats

*Starting on min 0:00 you perform 3 squats then with the remainder of the min accumulate as many snatch as possible.*