Don’t forget to come out on Saturday to support our athletes competing at Barbells and Badges. The first event starts at 9:00am!
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds
200 Row/Ski or 600 Bike
10 Banded Row
10 Banded “T”
10 Banded 90/90 or Cuban Rotations
Mobility: 6 mins
90 sec /side Partner Hamstring Smash
Strength: 20 mins
Week3: Functional Over reaching
Deadlift 85% + 10lbs of 1RM
10×3
Metcon: 14 Min
6 Min AMRAP
5 Deadlifts 155/105
20 Pulls On The Rower or Ski Erg
Rest 2 mins
6 Min AMRAP
5 Deadlifts 155/105
20 Pulls On The Rower or Ski Erg
Score is calories rowed/skied
Note: If needed, Bike substitute is 30 sec sprint for cals
Bike can be used only if needed based on rower/ski erg availability.