7/17/17

ATTENTION:

We are taking pre-paid pre-orders for Ascent and Progenex products. You have until the end of the week to order what you would like. Note you must pre-pay for us to order your request. There is a sign up sheet at the front desk.

 

Freedom WOD Classes

Warm Up: 10 Min
2 Rounds
200 M Run
7 Big Hollow Body Swings
9 KB Goblet Squats 

Strength: 15 Min

15 Min to establish a 1RM
Front Squats

Metcon: 20 Min
400 meter Run
Then
7 Rounds
3 Squat Cleans  155/95
7 Pull Ups
Then
400 meter Run

Elite Competition Class

1) Snatch 15 Mins
10 min EMOM x 3 reps @ 70%
Hang Sq Snatch

2) Overhead Squat
10×3

3)Conditioning
17.3 Retest