Freedom WOD Classes

Warm Up: 10 mins
2 Mins /side T-spine Lax ball
2 Rounds
10 Banded Pull Aparts
50′ Walking Lunges
10 Banded Pass Throughs
50′ Bear Crawl

Strength: 18 mins
3×4 Complex: 10 Sec HandStand + 4 HSPU
If you are still getting comfortable upside down or you’re a beginners, then work on either  hand stand holds for 3 sets of max hold or work off of a box

Metcon: 15  Min Cap
Every 3 minutes for 5 rounds complete:
50′ Walking DB Over Head Lunges 50/35 (switch arms at the 25′ turn around)
6 Wall Walks  Scale to 10 Hand Stand Push Ups

Olympic Weightlifting Class

Warm Up: 8 Mins 
1:00 PVC ROM
Wall to Wall & Back Samson
Wall to Wall Inchworms
8 Hang Power Clean
8 Front Squat
8 Tall Clean
8 Squat Clean

Strength: 10 Mins
5 Min EMOM
1 Hang Squat Clean
5 Min EMOM
1 Squat Clean
*Build in weight as desired. No misses

Drills: 20 Mins
Clean From Blocks – 10 Mins
*Scoop and Extend

Squat Clean under PVC – 10 Mins
*Partner assist drop drill