Happy Birthday Coach Kyle!  Love you Bro!

Freedom WOD Classes

Warm Up:
3 Rounds 
5 KB Turkish Get up
7 Inch Worms w/Push Up
9 Single Leg KB Deadlift (each leg)

Mobility: 5-8 min
Lax Ball Chest and Shoulder
2 Min T-spine drill

Strength: 10 min
10 Min EMOM
Odd: 8-10 Burpee
Even: 8-10 Dips

Metcon:
In Teams of Two Complete
“Kyle”
17 Min AMRAP
11 Bench Press 115/95
9 Cal Row or Bike
7 Burpee

Complete a full round then rest while your partner does the same. Only one person can work at a time.

Elite Competition Class

1)Run Conditioning
20 Minute “Out and Back Run”
Turn around at the 10:00 mark, and the goal is to arrive
back where you started exactly at the 20:00 mark

2)Conditioning
For Time:
30/24 Calorie Assault Bike
30 Burpee Box Jump Overs (24/20)
30 Thrusters (115/80)
30 Bar Muscle-Ups
30 Thrusters (115/80)
30 Burpee Box Jump Overs (24/20)
30/24 Calorie Assault Bike

3)Midline
For Time:
50 GHD Sit-Ups
10 Glute-Ham Raises
35 GHD Sit-Ups
10 Glute-Ham Raises
20 GHD Sit-Ups
10 Glute-Ham Raises