New Clue From Dave Castro For 23.2

Freedom WOD Classes

Warm Up: 13 Mins
4 Mins to roll out/mobilize
Then
1 Min Row, Bike, or Ski
10 Banded Lat Press Down
Plate Warm Up

Strength/Conditioning: 15 mins
Note: If you’re competing in the Open you should throttle back and do less
today aka don’t tear your hands
100-80-60-40-20 DU
7-7-7-7-7 Strict Pull Ups Between Each Set of DU
Or 6-6-6-6-5 Ring MU

If you are still working on getting DU’s Perform your sets as follows
90 Sec – 75 Sec – 60 Sec – 45 Sec – 30 Sec worth of attempts

Metcon: 20 Mins
20 Min EMOM
Min 1: Row, Bike or Ski
Min 2: Rest

Record distance. This is designed to be an active recover workout to prep for Friday Night Lights.

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups