Happy Birthday to Coach David and Ana! They share a birth date of 7/3

Freedom WOD Class

Warm Up: 8 mins
2 Rounds :30 Each:
Air Squat
PVC or Banded Pass Throughs
Box Step Ups
Hang Power Snatch
Then:
90 sec/ Side Samson Stretch

Strength: 20 Mins
Progressive Over Load Week One
Back Squat 75% of 1RM
6×6

Metcon: 15 mins
4 Rounds of:
3 Min AMRAP:
4 Hang Power Snatch 95/65
4 Alt Over Head Lunges or Alt Back Rack Lunges 95/65
8 Box Jumps 24/20
1:00 Rest