And this is what you should look like after an opens workout. I’m speaking of course about Bryan’s perfect hair! Nice work on the first round of opens. Remember to be reserving your class spots on Mindbody to gain your attendance points.

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds
10 KBS
6 Inchworms
6 Single Leg Jump Squats
200 M Run / Row

S&C EMOM: 12 Mins

Hang P.S Review – Then:

5 Min EMOM
5 Hang Power Snatch + 5 OHS (95/65 – scale wt as needed)
*Hang Power Cleans + Front Squats as alternate*

Mobility: 4 Mins

Barbell Roll Hamstrings on rack 2 min / side

Metcon: 14 Min

14 Min AMRAP
7 Deadlift (255/175)
15 Medball Cleans (20/14)
25 Sit Ups

Elite Competition Class – 2/20/18

1. Running
On the 2:00 x 5:
300m Run

Rest 2:00

On the 2:00 x 5:
250m Run

2. Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

3. Conditioning
For Time:
20 Burpee Box Jump Overs (30/24)
30 Power Snatches (115/80)
40 Overhead Squats (115/80)
50/35 Calorie Assault Bike