Happy Birthday to Clinton (27) and Brooke (25)! In honor of these religious 6:45 am goers we will be doing performing a glorious partner workout. We hope you’re ready for a birthday sweat!

Freedom WOD Classes

Warm Up: 7 mins
12 Cal Row / Bike
10 Air Squats
10 Hang Power Cleans
10 Squat Cleans
12 Cal Row / Bike
1:00 Hip & Ankle Opener

Strength / Mobility:  16 Mins
Squat Clean
Intermediate-Advanced = 4×3 *Not Touch n’ Go
*Build to a moderately heavy set (heavier than last week). Focus on technique over load.
Beginners = 4×6 – modify to Power Clean as needed
*Keep weight lighter
Mobility between sets

Metcon:  17 Mins
17 Min Partner AMRAP
21 Hang Power Cleans (115/75)
25 Wallballs (20/14)
27 Cal Row or Bike
*Athletes split reps as desired. 1 athlete works while the other rests.