Happy BDay TJ Murphy (yesterday)!

Modify as needed. 100 Rounds is a lot so make sure you modify rounds and movements to make this do able and appropriate for YOU! Set short term goals. The goal should not be speed, or 100 rounds merely to keep moving at a steady pace. You will not finish in 40 mins and you aren’t supposed to.

Freedom WOD Classes

Warm Up: 5 mins
Walking Samson Stretch or 1:00 per side
5 Brupee
2 rounds W/unloaded bar
5 Clean high pulls
5 Power Clean
5 Front Squats
5 Strict Press

Metcon: 40 Min Cap
“The Ben Bergeron 100”
100 Rounds For Time of:
1 Strict HSPU
2 Squat Cleans 135/95 (scaled 95/55 or 75/45 can also scale to power cleans if needed)
3 Burpees

Modify as needed. 100 Rounds is a lot so make sure you modify rounds and movements to make this do able and appropriate for YOU! Set short term goals. The goal should not be speed, or 100 rounds merely to keep moving at a steady pace. You will not finish in 40 mins and you aren’t supposed to.