Starting this Saturday Miro’s Mobility is back. We will be alternating Miro’s Mobility with Ashley’s Yoga every other Saturday.

Freedom WOD Classes

Warm Up:
Plate Warm Ups
Gymnastic WOD:
4 Rounds not for time but have 15 mins to complete
30 Sec Hollow Hold
10 GHD Sit Ups
30 Sec Plank Hold

Strength:
“C Week”
3 Sets Unbroken Pull Ups At 50% + 1 of your Max Effort Pull Ups
Example my max effort pull ups was 40, then I will perform 3 sets of 21 unbroken pull ups

Metcon:
Tabata 20/10
Mountain Climbers
Plyo Push Up
Flutter Kicks
Pull ups, Muscle ups or Bar Muscle ups

Elite Competition Class

1.  Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Row
10 TTB
at the 10:00
AMRAP 5
10 Cal Row
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65