Make Sure You Submit Your Score For The Final Open WOD 22.3 Before 6:00pm Today. A Big Thank You And Great Job To Everyone That Participated Over The Past Three Weeks!

Freedom WOD Classes

Warm Up: 5 Mins
3 Mins Casual Row
2 Rounds:
N-S Walking Lunges
15 Banded Row
10 Hang Power Clean + Front Squat

Mobility: 
Mobility Between Strength Sets

Strength: 15 Mins 
Squat Cleans OR Squat Snatch 3 sets
3 Rep @ 80-85% of 1RM from week 1

Metcon: 12 Min Cap
Versus Workout: 4 Rounds for Max Rep Squats
Athlete 1: 200/175 M Row
Athlete 2: M.E Back Squats 135/95 scaled 95/65
Score = Squats the athlete with the most squats at the end of 4 rounds wins.                                                 *Trade stations once athlete 1 finishes rowing. Both athletes perform 4 rounds of both movements