Our 18.5 Sponsor is Lifting The Dream! Hope you all are ready to smash the last week of the Open!

Freedom WOD Class

Warm Up: 5 Mins

Bring Sally Up Air Squats for 2 Mins
400 M Run / 500 M Row

Mobility: 10 Mins

Athlete Choice

Focus on Squat and OH movement ROM

Metcon: 28 Min Cap
For Time:
100 DU
50 Wallballs (20/14)
1 Mile Run
50 Thrusters (95/65)
50 Burpees
*Scale reps to finish under cap if you plan on doing the Rx Open workout. Otherwise, scale weights as needed*

Elite Competition Class – 3/13/18 Comptrain

1. Running
4 Rounds:
:20 seconds on, :20 seconds off
:40 seconds on, 40 seconds off
1:00 on, 2:00 off

2. Conditioning
For Time:
2,000 Meter Row
50 Thrusters (95/65)
30 Bar Muscle-ups

Rest 5:00

For Time:
20 Deficit Kipping Handstand Push-ups (6″/4″)
20 Deadlifts (365/245)
20 Deficit Kipping Handstand Push-ups (6″/4″)