Val gives yesterdays Hero WOD two thumbs ups!
Freedom WOD Classes
Warm Up:
D.R.O.M.S
Mobility:
Shoulders/Calves
Strength:
Week Four: De-load
10 Min EMOM
1 Push Jerk + 2 Split Jerks 65 +10lbs % 1RM
Metcon:
10-1
Strict Press 135/95
50-45-40-35-30-25-20-15-10-5
Double Unders
Elite Competition Class
1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%
C. At the 20:00
Death by TTB
2. Strength
A. 2×10 Back Squats
B. 2×10 Push Press