Brandon getting in some hang time at work! Where are your hanging pictures at?

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Movement of the Month:
Accumulate 7 mins Every Monday, Wednesday, and Friday
Passes / Active / Dynamic Hanging

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Strength:
“B Week”
Strict Press
1 x 5 @ 75%
2 x 3 @ 85%
3 x 1 @ 95%

Metcon:
7 Rounds
7 Dead Lifts 315/225 (scale appropriately 60-65% 0f 1RM)
200 M Run
10 T-2-B

Elite Competition Class

1.  Squat Conditioning
For time*:
20 Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats, 225/155
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

2.  Press Conditioning
For time*:
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 185/135
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

3.  Clean Conditioning
For time*:
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

4.  Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.