Yesterday was Hyojin’s last day at CFDNR. As sad as we are that she is moving. We wish her all the best and can’t wait for her to visit when she is back in town.
Freedom WOD Classes
Warm Up: 7 Mins
2 Rounds
1 Min PVC ROM
10 Cuban Rotation With A Press
10 Alt Box Step Ups
10 Hang Clean to Strict Press
Mobility:
Perform mobility between strength sets
Roll out chest, shoulders and lats.
Strength: 15 Mins
Strict Press using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 15 Mins
In Teams Of Two
15 Min Partner AMRAP
3 HSPU
6 Hang Cleans 95/65
9 Box Jumps 24/20
Only one athlete can work at a time while the other athlete rest. Athletes must complete a full round of 3,6,9 before the other partner can start working. You go, I go style. Scored is total rounds completed by the team.
