Thank You to Everyone Who Helped us Reach Over 500 (currently 505) Likes on Facebook! Your Reward is 505 Reps 🙂
Freedom WOD Classes
D.R.O.M.s
Mobility: Ankle and Hip
Movement of the Month:
PVC Progressions
Hang Squat Clean
3 x 10 (50% or Less)
Metcon:
Filthy 50 (Plus 5 Extra Reps):
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunges (25 / leg)
50 Knees to Elbows
50 Push press (45/35)
50 Back extensions or superman raises
50 Wall ball (20/14)
50 Burpees
50 Double unders
Plus… 5 Wall Walks!!
Elite Competition Class
1. Â Conditioning
20 Minute EMOM
Odd: :40 seconds of Max Calorie Row
Even: :40 seconds of Max reps of 10 meter Shuttle Run
