Freedom WOD Classes
Warm Up: 10 Mins
200m Run
2 Rounds
10 Snatch Deadlifts
10 Snatch Deadlift Highpulls
10 Muscle Snatchs
10 Snatch Grip Back Rack Press
10 Overhead Squat
Week 9: Test Week
Strength: 25 Mins
Squat Snatch 1 Rep Max
Metcon: 15 Min
“Support Group”
3 Round Tabata 45/15
Deadlifts 115/75
Wall Walks
Deadlifts 115/75
Handstand Walk, Hold, Kick Up
Shuttle Sprints (wall to wall)
****Coaches: Deadlift Bars Need To Face East/West in the lane to give room for shuttle sprints.****
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min