Freedom WOD Classes

Warm Up: 6 Mins
5 Inchworms
5 Jefferson Curls
10 Strict Press
40 Banded Pull Aparts
200 M Run

Strength: 12 Mins
Alternate on the 2:00 for 3 sets each:
10 Strict Press (60-70%)
M.E Unbroken Strict Pull Ups (5 Rep Minimum)

Mobility: 4 Mins
2 Min / Side Hamstring Smash

Metcon : 16 Mins
4 Round Rotating Tabata :45/:15
Row For Cals
TTB
DU
Devil’s Press or Manmakers

Elite Competition Class

Active Recovery Day

Thursday, August 1st, ME UPPER:

Jet Fuel:
3x
20 mtn climbers
10 v-ups
10 Pushups
-then
Stretch

Major Lift: Red: Shoulder Press
Wht/Blu: Shoulder Press
Max 5
-then
3×5 @90%

GainCity:
-T-Bar rows
4×10
-DB Curl and press
4×10
-Weighted Dips
4×10

Afterburner:
10min OTM, alternating:
Min 1:
5 DB snatch+push press left
10 wallballs (heavier than last week)

Min 2:
5 DB snatch+push press right
8 Burpees
**DB snatches are split between minutes this week, and wallballs are heavier