Come in early on Saturday and get your Mobility on, to prepare for
The Murph WOD!

Freedom WOD Classes

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

Strength:
Week Two: Over Loading
Push Press 75% + 5lbs of 1RM
6 x 6

Metcon:
5/25/16 = Jay’s 45th Birthday
5 Rounds
25 Shoulder to Over Head 45/35
16 Single Arm KB Floor Sweeper w/1 Turkish Get Up 35/25 (16 each arm)
45 Double Unders

Elite Competition Class

Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

2. Stamina Builder
21-18-15-12-9-6-3 Unbroken OHS, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

3. Conditioning
AMRAP 5
Up Ladder of: 1-2-3-4-5…
Clean and Jerks, 155/105
Ring Muscle ups