Happy Birthday Mama Knapp! We’re so lucky to have you to look up to!

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds, :30 Each:
Air Squat
Push Ups
Inchworms
Box Jump / Step Ups
Then:
10 Power Cleans
10 Squat Cleans

Strength 20 Mins
3RM Squat Clean
*Reps are NOT touch n’ go

Alternative = 4×6 Power Snatch

Metcon: 14 Min Cap
For Time:
60 Box Jump Overs (24/20)
50 MB Cleans
40 Hand Release Push Ups
100 DU / 200 Singles