Huge thank you to all the volunteers that made the competitions go so smoothly this past weekend. You are the real heros!

Freedom WOD Classes

Warm Up: 5 Mins

Team Plank

Conditioning EMOM:

8 Min EMOM
Odd: 8-12 Front Squats (135/95)
Even: 8-14 Bar Facing Burpees

Mobility:
2 Min / Side Barbell Smash Bicep
2 Min / Side Barbell Smash Tricep

Metcon:

12 Min AMRAP
400 M Run
20 OHS (75/55)
10 Burpee Broad Jumps (6’/4′)

Elite Competition Class – 12/27/17

Deload Week

1. Gymnastics Strength
3 Rounds:
4 Walk Walks
1 Min Plank
30 Sec Hollow Hold

2. DB Conditioning
3 Rounds For Time:
2 Turkish Get Up (53/35) – One side only10 DB Snatch (53/35) – Stay on same side only
25′ OH DB Lunge (53/35)1 Turkish Get Up (53/35) – Opposite Side
10 DB Snatch – Opposite Arm25′ OH DB Lunge
15 Ring Rows

Then Immediately: 30 DB Cleans (53/35)