Happy Valentines Day!

Freedom WOD Classes

Warm Up:
3 Rounds of Cindy

Movement of the Week:

3×8-10  of 90/90

3×8-10 of Rear Fly

Metcon:
The Break Up
Death by Wall Balls 20/14 18 min cap

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
30 unbroken double unders

Elite Competition Class

1. Row Conditioning
3 sets of: 6x200m, :20 rest
Rest 1:00 between sets

2. Gymnastics Conditioning
5×15 Kipping HSPU
Rest 1:00 between sets

3. Barbell Conditioning:
EMOMx9:
Min 1:  5 Snatches (165/115#)
Min 2:  5 Snatches at (165/115#)
Min 3:  Rest
Min 4:  5 Snatches (165/115#)
Min 5:  Rest
Min 6:  9 Clean and Jerks (165/115#)
Min 7:  9 Clean and Jerks (165/115#)
Min 8:  Rest
Min 9:  9 Clean and Jerks (165/115#)

4. Conditioning
“Diane”
21-15-9
Deadlift (225/155#)
HSPU