Don’t forget to get your patch! 

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
100 M Row, Ski, or Bike
10 Hang Cleans
10 Anchor Point T-2-B

Mobility:
Athlete Choice perform between sets of Cleans

Strength: 15 Mins
Functional Over Reaching Week
Cleans
5×1 @ 85-90% + 5lbs

Metcon: 20 mins
In Teams of Two Complete
4 Rounds of
4 Min AMRAP
8 Cal Row/Bike/Ski Erg
6 Hang Cleans 135/95
4 T-2-B

1 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.

Elite Competition Class

Active Recovery Day

Performance Power Training

Tuesday, May 21st, 2019
Jet Fuel: 
Row 500
3x
10 KB Deadlift
10 KB Swing
10 KB Squat
**Do this in partners. 1 holds a plank while the other completes one round. Switch for 3 sets**
-Mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Bands
Max 1
5×1 @90%
**Make sure to use the same bands as last time**
**Compare to max 2 on April 9th**

GainCity:
-Dynamic Row
4×15 **Start in a deadlift position. Begin the movement like a regular deadlift, and as the bar reaches your knees, row the bar to your chest, then back to your knees, then back to the floor. Repeat.**
-Banded Marches https://youtu.be/1gKRfffltxY **If you dont have a chainbelt, use your liftng belt and attach the bands directly to it.
-Bandy Leg extensions
200

Afterburner: 
Double Tabata (8minutes):
3 KB swings + 3 Goblet Squats
**Every 20 second bout is the same. Peform 3 kb swings, then immediately 3 goblet squats. Repeat for 20 seconds. Go for 8 minutes**