OMG 21.2 was nasty.. but everyone did an amazing job suffering through it!
Make sure you submit your 21.2 scores before 5:00pm today!
If you’re not sure how to contact Kody or Kyle or ask your coach.

Freedom WOD Classes

Warm Up: 10 Mins
250 Row or Ski or 500 Bike
Then
2 Rounds
5 strict Pull Ups or Ring Rows
5 Pus Ups
5 Air Squats 
5  Power Snatch

Mobility: 
Mobility Between Strength Sets

Strength: 16 mins
Snatch 8 Mins to find a
4 Rep Max
Then 8 Mins to do
4 Reps @ 75% 4RM
4 Reps @ 70% 4RM

Home WOD: 20 Min Cap
3 rounds
Run 800M  (1000/800M Row or Ski  or Bike 2400/1920M)
3 Rounds of Cindy

1 round of Cindy is pull-ups, 10 push-ups, and 15 squats.
Note: There is a good chance we will see Pull ups or Muscle ups this week for 21.3 open wod,
So Do Not Tear Your Hands Today!

Metcon: 20 Min Cap
3 rounds
1000/800M Row or Ski  or Bike 2400/1920M
3 Rounds of Cindy

1 round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.
Note: There is a good chance we will see Pull ups or Muscle ups this week for 21.3 open wod,
So Do Not Tear Your Hands Today!