Freedom WOD Classes

Warm Up: 15 mins
10 Burpees
15 Air Squats
Walking Samson N-S-N
Walking Inchworms N-S Only
Single Leg Broad Jump Squat S-N Only
10 Burpees

Strength: 15 Mins
2 x Giant Sets
15-18 Back Squats 65% w/ Band
12-16 Alt. DB Step Ups – 1 or 2 dbs
12-16 Alt. DB Lunges – 1 or 2 dbs
5:00 Rest Between Sets – STRETCH

Metcon: 15 Min Cap
2 Rounds For Time:
30 Wallballs 20/14
30 Alt. Russian KBS 53/35
150′ Goblet Walking Lunges 53/35

Olympic Weightlifting Class

Warm Up: 10 Mins
2 Rounds w/ PVC:
10 Clean Grip Deadlifts
10 Clean Pulls
10 Clean High Pulls
10 Power Clean
10 Front Squats
4:00 Hip or Rack Mobility

Snatch: 20 Mins
2 x Complex:
3 Power Cleans + 3 Front Squats + 3 Cleans – moderate load
Then:
5-3-3-2-2 Clean – Build to 80-85%
*No touch n’ go reps

Strength: 10 Mins
3×5 Clean Pulls from 2x#45 plates – Build to 90%