Happy 29th BirthDay Coach Chris! We hope you have the best day ever!

Freedom WOD Class

Warm Up: 10 mins
10 /side Front&Lateral Kicks
Wall-2-wall walking Samson
10 Kip Swings
10 Clean Pulls
10 Hang Muscle Cleans
10 Front Squats
10 Squat Cleans
3 Mins /side Lat and Tricep smash

Strength: 15-20 Mins
Progressive Over Load Week One
Cleans & Jerk 75-80% of 1RM
5×3

Metcon: 14 min Cap
14 Min Partner AMRAP
3 Power Cleans 135/95
5 T-2-B
7 Burpee

Only one athlete is working at a time. Athlete “A” performs a full round 3-5-7 while athlete “B” rest. Once Athlete “A” finish the round Athlete “B” will then perform a round, while “A” is waiting. Continue on until time expires, total rounds completed between both partners is the team score.