17.3 Will be………………………………………..

Announced at 6:00pm today at CFDNR!

Freedom WOD Classes

Warm Up:
Hollow/Arch Drill

Movement of the Week:
Quad Smash

Strength:
5 Min EMOM
10-30 Sec L-Sit Holds or Hang

Metcon:
500 m Row
20 V-Ups
400 m Run
40 Single Arm KB Floor Sweepers 53/35 (20 each arm)
50 KB Swings 53/35
60 Sit Ups

Elite Competition Class

1. Power Snatch
55%/2
60%/2
(65%/3)3

2. Power Clean
55%/2
60%/2
(65%/3)3

3. Back Squat
(65%/3)3

4. Conditioning
EMOMx15
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20″)
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row