Tyler, Heidi, Ellis, and Josh
Freedom WOD Classes
Warm Up:
D.R.O.M.S
Strength:
Loading Week
Snatch 75-80% + 10lbs of 1RM
5 x 5
Metcon:
7 Rounds 16 min cap
7 Power Snatches 95/65
20 sit ups
7 Pull Ups
Elite Competition Class
1. Conditioning
“Black and Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
2. Conditioning
EMOMx12
15 Calorie Row
15 GHDSU
KidFit Class
WARM UP:
Lap around the parking lot
3X: 5 Superman Holds(3 Secs) > Bear Crawl > 5 Tuck Jumps > 5 Burpees > Lunges
GAME:
Dodgeball 3 burpess for every time you are hit.
SKILL:
Jump Ropes (Linking singles and practicing double unders)
WOD:
12 Min AMRAP
3 Pull Ups
6 Thursters
9 Single Unders