Remember to sign up for Miro’s Mobility on Saturday morning!

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Week Three: Functional Over Reaching
Back Squats 85% of 1RM
10 x 3

Metcon:
Teams of 3:
One person working at a time
100 Cal Row
100 Bench Press 135/95
75 Cal Row
75 Bench Press 135/95
50 Cal Row
50 Bench Press 135/95
25 Cal Row
25 Bench Press 135/95

Elite Competition Class

1. Conditioning
21 Thrusters, 95/65, 40 Calorie Row
18 Thrusters, 95/65, 40 Calorie Row
15 Thrusters, 95/65, 40 Calorie Row

2. Conditioning
AMRAP 6:
6 Power Snatches, 95/65
6 Kipping HSPU – Open standards