Happy Birthday Vanessa! Thank you for making this place run so smooth!

Freedom WOD Classes

Warm Up: 5 Mins

PIK Drill
10 Arm Only Pulls
10 Back -> Arm Pulls
10 Legs -> Back -> Arms

Then 2 Rounds – 20 Sec at Each
High Knees
Jumping Jacks
Mountain Climbers

Midline: 8 Mins

For Time: 8 Min Cap
20 V-Ups / Heel Taps / Sit Ups
1 Min Hollow Hold
20 V-Ups
1 Min Plank
20 V-Ups

Mobility: 8 Mins

LAX Roll Traps 2 min / side
LAX Roll Rotator Cuff 2 min / side

Metcon: 12 Min

4 Round Rotating Tabata (45:15)
KBS (53/35)
Hang Power Cleans (95/65)
Row For Cals

Elite Competition Class – 1/23/18

1. Strict Handstand Push-ups

AMRAP 3:
Strict Parallete Handstand Push-ups
Rest 1:00
AMRAP 3:
Strict Handstand Push-ups (4.5/3″)
Rest 1:00
AMRAP 3:
Strict Handstand Push-ups

2. Conditioning
For Time:
21 – 15 – 9
Wallballs (30/20)
Chest to Bar Pull-Ups
Thrusters (95/65)
Box Jump Overs (24/20)
Dumbbell Snatches (50/35)

3. Odd Object
3 Rounds:
50′ Indoor Sled Pull
10 Sandbag Cleans
Athlete’s choice on weight