74 Feet of wall is up and ready for wall ball lines. Anyone that would like to help paint the wall ball lines please let us know as we could use the help!

Freedom WOD Classes

Warm Up:
3 Rounds
15 Plate Jumps 45/35
10 K-2-E

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Quad Smash

Strength:
“A4 Week”
10 Min EMOM
3 Bench Press w/a 3 Sec Pause At The Bottom  75% of 1RM

Metcon:
10 Min AMRAP
10 Ring Dips
10 Box Jumps 24/20
30 Double unders 2:1

Elite Competition Class

1.  Hang Squat Clean
3×3 at 70% – from mid thigh, drop from the top

2.  Front SquatTriple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

3. Conditioning
For time:
21 – 15 – 9
Bike for Calories
Thrusters (95/65#)
Directly into:
15 – 12 – 9
Calorie Row
Hang Squat Cleans (95/65#)
Directly into:
12 – 9 – 6
Over-the-Bar Burpees
OHS (95/65#)