“Important note – The intern that inaccurately mentioned rowing and also taught me how to (wall) walk last week has been fired. To the picture. Dave’s skills in comparing one thing to another have been highlighted recently this week. From his most recent outfit choice to the two fingers held up in the previous picture, he has shown himself to be a master of contrast. It is this affinity for juxtaposition that allows us to easily read this clue. The ridges and valleys of the darkened fingerprint here are meant to show the depths and heights that this workout will take us to, and the intentional use of a fingerprint highlights grip – but not in a traditional manner. Rather, grip/touch as represented here is meant to signify ‘holding on’ to a fast pace. Given the change in testing from a movement such as (burpees) or squats and which one goes up and down, and the stimulus provided by a two-part workout, we guarantee this week will be a repeat of 18.2 and 2A.”

—Chandler Smith on Dave Castro’s #20point2 Hint

Freedom WOD Classes

Warm Up: 10 Mins
200M Row or Ski / 500 Bike
8 Power Cleans
8 Front Squats
8 Thrusters
200M Row or Ski / 500 Bike

Mobility: 
Mobility Between Strength Sets
Roll out Lats and stretch Triceps

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

Home WOD: 15 Min Cap
500m Row
8 MB Cleans 20/14
8 Wall Balls 20/14
400m Row
9 MB Cleans 20/14
9 Wall Balls 20/14
300m Row
10 MB Cleans 20/14
10 Wall Balls 20/14
200m Row
11 MB Cleans 20/14
11 Wall Balls 20/14
100m Row
12 MB Cleans 20/14
12 Wall Balls 20/14

Metcon: 15 Min Cap
500m Row or Ski /1250M Bike
8 MB Cleans 20/14
8 Wall Balls 20/14
400m Row or Ski /1000M Bike
9 MB Cleans 20/14
9 Wall Balls 20/14
300m Row or Ski /750M Bike
10 MB Cleans 20/14
10 Wall Balls 20/14
200m Row or Ski /500M Bike
11 MB Cleans 20/14
11 Wall Balls 20/14
100m Row or Ski /250M Bike
12 MB Cleans 20/14
12 Wall Balls 20/14