Its that time of the year. The Open is over…. Now we get ready for Memorial Day Murph. This year the wod will be held on Saturday May 27th.

Freedom WOD Classes

Warm Up:
3 Rounds
14 Single Leg KB Deadlift (7 per leg)
10 KB Swings
6 Burpee Broad Jumps

Movement of the Week:
Calf Smash

Strength:
Strict Press
5×1 at 95%

Metcon:
4 Rounds
3 Min AMRAP
5 Deadlifts 95/65
5 Push Press 95/65
5 Box Jumps 24/20
Rest 1 Min

Elite Competition Class

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
80%/2

2. Clean Pull
(95%/4)4

3. Front Squat
(80%/4)3

4. Conditioning
3 RFT:
21/15 Cal Bike
15 Pull-ups
9 Burpees