Last year at Pounds4Pups we had several team compete with some great outcomes, two 1st place teams, a 3rd place team and a 4th place team. This Saturday 10/13 we will have 5 teams competing in the 2018 Pounds4Pups so come out and support CFDNR while they lift heavy ass weights!

Freedom WOD Classes

Warm Up: 10 mins
Neuro Mobility
then
Plate Warm Up

Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×5 Split drop with a 2 second pause in split at 65, 70 & 75% of Strict press 1 RM
With the bar on the back rack slide your feet out quickly into your jerk split position and absorb the weight tightly, making sure to land in the proper position with your weight balanced approximately evenly between your front