The face you make when you know thrusters are going to be in the 17.5 wod.

17.5 Live announcement starts at 6:00pm on the big screen at CFDNR

Freedom WOD Classes

Warm Up:
2 rounds
250 m Row or 200 m Run
15 KB Russian Swings
10 Push Ups

Movement of the Week:
Couch/Wall Stretch 2 mins per leg

Strength:
5 Min EMOM
Burpees
5 Beginners/Intermediate
10 Intermediate/Advanced

Metcon:
21-15-9-3
Deadlift 225/155
Ring Dips

Elite Competition Class

1. Conditioning
2,000m Easy Row, directly into…
1 Mile Easy Run, directly into…
EMOMx5:
10/8 Calorie Row + 3 Kipping HSPU