Happy (Belated) 50th Birthday Jay! Jay went through the Liberty class in May of 2015 and has been a loyal Hooligan ever since! We love you big guy, have fun with this one today.

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds – :30 Each
Burpees
Inchworms
KB Deadlifts
Air Squats
Then 1:00 Samson Stretch / Side

Metcon:  35 Min Cap
“Filthy Fifty”
For Time:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups OR Sit Ups if you are sore from Murph
50 Kettlebell Swings (53/35)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions OR Glute Bridges
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
*Perform all movements in order if possible. If athletes want to perform Back Extensions as prescribed, then you may go out of order when a GHD is available*