Happy 28th Birthday Mitch!! And… Thank you Kendall for the photography gold!

Freedom WOD Classes

Warm Up: 8 mins
2:00 Bike / Row
20 Band Lat Press Downs
10 RDLs
10 Hang Power Cleans
1:00 / Side Samson Stretch

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:  16 Min Cap
Buy In: 28 Power Cleans 135/95 (3:00 Cap)
Then 4 Rounds For Time:
4 Bar Muscle Ups or 8 Pull Ups
8 Deadlifts 225/155
12 Cal Bike / Row