Here’s to you—steadier, stronger and better every day. Wishing you well and we looking forward to seeing you back in the gym sooner than latter.
Freedom WOD Classes
Warm Up:
300 M Med Ball Run (around the building)
then
100 Double Unders For Time
Movement of the Week:
Accumulate 5 mins Every Monday, Wednesday, and Friday
Hand Stand Holds
I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!
Strength:
“A3 Week”
3 Sets Unbroken Toe-2-Bar At 50% of your Max Effort Pull Ups + 3 Reps
Example my max effort pull ups was 40, then I will perform 3 sets of 23 unbroken Toe-2-Bar
Metcon:
3 Rounds
50 M Walking Lunges (from garage door to Thunderbird)
350 M Run (from Thunderbird to normal 400m turnaround Mathews St. and back)
12 Wall Walks
Elite Competition Class
Teams of 3:
20 Min AMRAP200 M Run – Relay Style
40 Back Squats 135/95
200 M Run – Relay Style
40 Back Squats 155/105
200 M Run – Relay Style
40 Back Squats 185/135
200 M Run – Relay Style
M.E. Back Squats 225/185