Freedom WOD Classes
Back Squats using 90% of your 1RM + 20lbs to calculate load
70% X 3
80% X 3
90% X 3+
Elite Competition Class
Welcome Back 3:00 Comp Class!
“2015 Games Couplet”
15-10-6 reps for time of:
A. Quickly work up to a heavy single Snatch Balance
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means… This is on the “FAQ” page, but here it is again. Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.
3. Gymnastics Pulling
21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.