We did it!

100 Athletes signed up for the Open and Then y’all crushed 21.1! Can’t wait to see what 21.2 has in store for us.

Freedom WOD Classes

Warm Up: 10 Mins
10 Snatch Pulls
10 Hang Power Snatch
10  Over Head Squat
10 Strict Pull Ups
Then
2 Min T-spin lax ball drill

Mobility: 
Mobility Between Strength Sets

Strength: 20 mins
Snatch 10 Mins to find a
2 Rep Max
Then 10 Mins to do
2 Reps @ 75% 2RM
2 Reps @ 70% 2RM

Home WOD: 12 Min Cap
30 Alt DB Power Snatch
30 Right Arm DB Bent Over Row
30 Left Arm DB Bent Over Row
20 Alt DB Power Snatch
20 Right Arm DB Bent Over Row
20 Left Arm DB Bent Over Row
10 Alt DB Power Snatch
10 Right Arm DB Bent Over Row
10 Left Arm DB Bent Over Row

Metcon: 12 Min Cap
21-15-9
Hang Power Snatch 115/75
C-2-B Pull Ups