Congrats to Annie for finishing The Online Qualifier this weekend! As of now she stands 49th IN THE WORLD for The Girls Teen 16-17 Division. Way to work Annie!! (Photo Cred: Christine Engelen)

Freedom WOD Classes

Warm Up:
3 Rounds
5 Pull Ups
5 HSPU
10 Slow Air Squats

Mobility for 10 Mins:
Stretch Legs
Chest Smash 2 min/side

Strength:
3 Supersets
8-12 Bench Press
8-12 Pull-ups (Strict, negative, banded,etc.)

Metcon:
For Time with 12 Min Cap
21-15-9 HSPU
400 M Run

Elite Competition Class

1. Conditioning
AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10 OHS (135/95)
Max bar-facing burpees in remaining time

2. Stamina Conditioning
EMOMx20:
Odd: 15 Calorie Row
Even: 10 Kipping HSPU