New Clue From Dave Castro For 23.3

Freedom WOD Classes

Warm Up: 13 Mins
4 Mins to roll out/mobilize
Then
1 Min Row, Bike, or Ski
10 Banded Lat Press Down
Plate Warm Up

Strength/Conditioning: 15 mins
Note: If you’re competing in the Open you should throttle back and do less
today aka don’t tear your hands
100-80-60-40-20 DU
7-7-7-7-7 Strict Pull Ups Between Each Set of DU
Or 6-6-6-6-5 Ring MU

If you are still working on getting DU’s Perform your sets as follows
90 Sec – 75 Sec – 60 Sec – 45 Sec – 30 Sec worth of attempts

Metcon: 20 Mins
20 Min EMOM
Min 1: Row, Bike or Ski
Min 2: Rest

Record distance. This is designed to be an active recover workout to prep for Friday Night Lights.

Functional Bodybuilding Class

LEG DAY!

4×25
Back Squats

Giant Set 2×20
Split Stance KB Deadlift 3/4 range
X-Band Walk
KB Sumo Squat 1/2 range

3×25
Single Leg Extensions

3×25
Leg Curls

2×50′
Back Rack Walking Lunges