A BIG Congrats to Greg, Josh, and Kyle for taking First Place in the Team Linda Comp hosted by
Wild Horizon CF this last weekend!!
Freedom WOD Classes
D.R.O.M.s
Strength:
Strict Press using 90% of your 1RM to calculate load NOT 100%
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 min AMRAP
5 Ring Dips
7 Knees to Elbows
10 Front Squats 75/55 From the ground
Elite Competition Class
1. Snatch
EMOMx5: 5 TnG Squat Snatches, across – you choose the weight
2. Strength
EMOMx10: 2 Back Squats, across – you choose the weight
3. Conditioning
5 Rds:
15 TTB
20 Cal Row
25 WB (20/14)