Coach Annie will be taking the big stage in Las Vegas at Weightlifting Nationals next Wednesday! We’ll try to update everyone and post a link to watch her live!

Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds:
10 Banded Y’s
10 Banded T’s
8 / Side KB Bottoms Up Press – Video
10 Push Press
10 Kip Swings

Strength: 20 Mins (including technique)
Tall Jerk Technique with Coach – Video at :16 – 5 Mins
Then: 15 Mins
3 x Complex
8 Strict Press (70% or less)
2 Jerk Drives
4 Split Jerks – Push Press & Push Jerk as alternatives
3:00 Rest Between Sets

Metcon: 16 Min Cap
For Time:
Buy In: 40 Sit Ups
4 Rounds:
12 Alt. DB Snatch 50/35
8 T2B
4 Wall Walks
Cash Out: 40 Sit Ups