You’ll be sure to find Shawn and Kari Harger killing it every morning in the 5:30am class!

Freedom WOD Classes

Warm Up:
Pizza Delivery

Strength:
EMOM for 5 mins
10 Toe-2-Bar beginner/intermediate
15 Toe-2-Bar intermediate/advanced

Skills/Strenght:
15 mins to Work up to a heavy complex of:
1 Power Clean + 1 Hang Squat Clean

Metcon:
Tabata 20/10
Sit Ups
Push ups
Deadlifts 115/75
Knees to Elbows

Elite Competition Class

1. Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

2. Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…