Smile Its Friday!

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”
Clean
1 x 5 @ 75%
2 x 3 @ 85%
3 x 1 @ 95%

Metcon:
Rotating Tabata 45/15
In Teams of 3, Each Person Will Perform 4 Rounds (12 min)
Hang Power Snatch 75/55
Med Ball Cleans 20/14
Cal Row

Each person will start at a different station. You will have 45 sec to perform as many reps as possible, with 15 sec to rotate and transition to the next station. Keep a running total of all reps performed at each station.

Elite Competition Class

1.  Conditioning
21-15-9
Dead Lifts, 225/155
Kipping HSPU, Open Standards

2.  Conditioning
21-15-9
TTB
Row For Calories

3.  Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders