Guess What Day It Is!?!?!
Chest Day Baby!

Freedom WOD Classes

Warm Up: 10 Mins
60 sec DU Practice
Then 2 Rounds
10 Banded “I’s”
10 Banded “Y’s”
10 Banded “T’s”
10 Hanging Marchers video
10 Beast To Knee Drive video
10 Kipping Knee-2-Elbow
10 Push Ups

Week 1: Load

Strength: 15 Mins
Bench Press using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 14 Min Cap
4 Rounds
10 Push Ups 
30 Double Unders
15 Knee-2-Elbows
30 Double Unders
10 Dips

Note: RX athletes Double Unders Must Be Unbroken each set to move forward. Athletes that have DU but are not proficient, just accumulate 30 DU each time. Athletes that don’t have DU or are just getting them spend 30 secs of DU attempts

Functional Bodybuilding Class