2018 Pounds For Pups was a huge success! With 5 teams competing and lots of support from our spectating athletes we ended up with a 2nd place finish from one of the female teams and a two way tie for 3rd on our male teams. Fun fact our third male team was only 15lbs off from sharing that 3rd place spot as well!

Freedom WOD Classes

Warm Up: 5 mins
10 Banded pass throughs
10 X band steps down and 10 steps back
10 Glute bridges
Single Leg Squat Jump
Samson Stretch

Strength:
10 Mins
3 Position Snatch (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 70%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

10 Mins
Tempo Back Squat 3-0-1-0
3×5 at 65% With a 3 sec pause in the bottom position of each rep
60 sec rest between sets 

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (