Happy 21st Summa!!! Thank you for all the joy and energy you bring everyday. We wish you an amazing birthday and trip to NY!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds – :30 Each
Flutter Kicks
Jump Rope
Power Snatch
Strict Press
Torso Circles

Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 5 Snatch @ 65% – Perform 1 Rep Roughly Every 10 Seconds (No Tn’G)
Even: :30 T2B or Hardest Variation *aim for same # every round

Mobility: 8 Mins 
2 Min / Side Quad Smash
2 Min / Side Hamstring Smash

Happy 21st BDAY Summer 2/5/98 – Metcon: 14 Mins
14 Min AMRAP
2 Kick Ups / HSPU
5 Snatch (115/75)
21 DU

Elite Competition Class

“Dubble Bubble” (10 Minute Time Cap) 
6 Rounds:
25 Double Unders
5 Power Snatches (155/105)
25 Double Unders
5 Bar Muscle-ups

Snatch (At the 11:00) 
AMRAP 3:
Snatches (205/145)

Athletes Choice on Power or Squat

Stamina Conditioning
On the 4:00 x 3 Sets:
21 GHD Sit-ups
21/15 Calorie Row
21 Kipping Handstand Push-ups

Performance Power Train

Tuesday, Feb 5th, 2019
Preflight: Heavy Sumo deads today and some hip circle farmer carries

JetFuel:
Bike 3mins
Hip Circle Party
3×10 KB Good Morning
-Mash

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Sumo Deadlift
Max 5
1xAMRAP @80%

GainCity:
Pendlay Rows
4×10

Hip Circle KB Farmer Carry
3×100

AfterBurner (optional):
7min Max Rounds:
20 KB Suitcase walking Lunge (10 each)
10 DBL KB Front Squat
5 Burpee Over KB