If you didn’t know already… This Beautiful man is back and coaching the noon class Monday, Wednesday and Fridays!

Freedom WOD Classes

Warm Up:
3 Rounds
10 Air Squats
10 Push Ups

Mobility:
Roll and Stretch Lats

Strength:
3 Supersets
8-12 Back Squats
8-12 / leg Barbell Lunges (In Place)

Metcon:
4 Rounds for Time: 18 Min Cap
10 Front Squats 135/95
15 Ring Push Ups
20 Wall Balls 20/14

Elite Competition Class

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2
(80%/3)2

2. Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2

3. Front Squat
60%/5
65%/5
70%/5
(75%/5)3

4. Conditioning
4 Rounds:
21/18 Calorie Bike
18 Thrusters (65/45)
15 Pull-ups