Chris Dunn’s 40th Bday WOD “The Expendables 4.0”

Freedom WOD Classes

Warm Up (5 Mins)
2 Rounds
5 Power Cleans
10 Banded Pass Through
10 Spealler Rolls
Then
3 Mins of Chest and or Tricep smashing

Strength:
8 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (mobility between sets)
3×10 at 50-55 & 60%

Metcon: 14 min Cap
“The Expendables 4.0”
4.0 Rounds
7 Box Jumps 30/24
7 Hang Power Cleans 135/95
10 Floor Press 135/95

Rest 1 Min

1 Rounds (one to grow on!)
15 Box Jumps 30/24
14 Hang Power Cleans 135/95
20 Floor Press 135/95

Scale the weight up or down to choose a weight you can go unbroken with. Challenge yourself but do not go so heavy you can’t go unbroken.