Short Shorts, Cropped Top and Sleeveless Flex Friday is here!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
10 Clean Pulls
5 Power Cleans
10 Kipping Swings
5 T-2-B

Mobility: 
Mobility Between Strength Sets

Strength: 20 Mins
Cleans 10 Mins to find a
8 Rep Max
Then 10 Mins to do
8 Reps @ 75% 10RM
8 Reps @ 70% 10RM

Home WOD: 15 Min
3 Mins to complete:
20 T-2-B or Anchor Point T-2-B
14 Alt DB/KB Power Cleans

3 Mins to Complete
20 T-2B or Anchor Point T-2-B
18 DB or KB Power Cleans

3 Mins to Complete
20 T-2-B or Anchor Point T-2-B
22 Alt DB/KB Power Cleans

3 Mins to Complete
20 T-2-B or Anchor Point T-2-B
26 Alt DB/KB Power Cleans

Earn your rest! You have 3 mins to complete each round and add weight for the next round. If you complete the round in 2 mins then you earned a 60 sec rest.

Metcon: 15 Min
3 Mins to complete:
20 T-2-B
15 Power Cleans 95/65  (scaled 65/45)

3 Mins to Complete
20 T-2B
15 Power Cleans, 115/75 (scaled 75/55)

3 Mins to Complete
20 T-2-B
15 Power Cleans, 135/95 (scaled 95/65)

3 Mins to Complete
20 T-2-B
15 Power Cleans, 155/105 (scaled 105/75)

Earn your rest! You have 3 mins to complete each round and add weight for the next round. If you complete the round in 2 mins then you earned a 60 sec rest.