1/11/18

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We will be having a judges / Volunteers meeting this Friday evening at 8:20 p.m to discuss the flow and movement standards of  the Barbells & Badges, and FoCo Throwdown Competitions next weekend. All workout descriptions for the B&B have been released and can be found on the FB event page. 2 of the 3 workouts for FoCo Throwdown have been released and the final event will be announced on Friday. Remember to come and support the First Responder Community next Saturday for the B&B event!

Freedom WOD Classes

Warm Up:

250 M Row
Then 2 Rounds:
10 Hang Power Cleans
5 Dragon Flags

Midline: 6 Mins

4 Round Rotating Tabata (20:10)
Hollow Hold
Bicycle Crunch
Side Plank – alternate sides each round

Mobility: 12 Mins

2 Min / Side Lax Roll Traps
3 Min / Side Lax Roll Hips (Glutes, Hip Flexors, etc)

Metcon: 11 Mins

11 Min EMOM
Min 1: 8-12 C2B Pull Ups or Jumping C2B
Min 2: 8-12 Hang Power Cleans (115/75)
Min 3: Row Cals 16/12
Min 4: Rest
*Athletes can start at any station but Min 4 is rest for everyone*

Elite Competition Class – 12/16/17

1. “Wreckbag Mile”
8 Rounds:
10 Sandbag Cleans/Ball Slams – alternate each round w/ a partner if necessary
200 Meter Sandbag/Slamball Run

~100/70#