Will the luck of the Irish save us from a 16.4 repeat wod? I guess we will have to wait for the live announcement at 6:00pm. We are steaming it live as usual in the lobby at DNR!

Freedom WOD Classes

Warm Up:
3 Rounds
4 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
8 Hollow Body Kipping Swings
12 KB Russian Twist

Movement of the Week:
3 x 10
Scap Pull Ups

Strength:
5 Min EMOM
T-2-B
5 Beginners/Intermediate
10 Intermediate/Advanced

Metcon:
Tabata 20/10 4 Mins or 8 Rounds at each station before switching stations
Row Cal
Floor Press 75/55
Sit Ups
Lateral Bar Jump

Elite Competition Class

1. Conditioning
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees