If you can, get down to the Noco Ice Center to help support the Junior Eagles as the take on the Steelheads for the Thorne Cup (= The Stanley Cup)! These guys put in a lot of hard work on and off of the ice to get to here! So lets cheer them on to a victory..

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Mobility:
Hip/Lat/Triceps

Strength:
15 minutes to find 1RM Squat Clean

Metcon:
12 min AMRAP
Cleans with 70% of your new 1RM
EMOM perform 5 Box Jumps 24/20

Elite Competition Class

1. Split Jerk Drills – 15-20 Minutes
Dip/Drive/Step-Step
50/50 splits

2. Split Jerk – 15 Minutes
3-3-1-1-1

3. Conditioning
10 min EMOM

Even Min Perform
5 Box Jumps 30/24
10 KB Swings 53/35

Odd Min Perform
5 Burpees
10 KB Clean and Jerk 53/35

4. Strength/Skills
3 Rounds x 30 sec M.E. – Rest 2 mins between sets
Strict HSPU

3 Rounds x 30 sec M.E. – Rest 2 mins between sets
Muscle Ups