Ben “The Banjo” Mayer

The Christmas part is a family friendly event! There will be no workout, just a good old friendly get together. You may bring adult beverages if you would like, but lets be responsible.

Freedom WOD Classes

Warm Up:
Plate Warm up

Strength:
5 min EMOM
Front Squat at 95% of 1RM x 1 reps

10 min to Clean
Warm ups set then
85% x 1
90% x 1
95% x 1
100% x 1
And if it is feeling good go for a PR!

Metcon:

7 Min Team WOD

Hollow Body Holds/Rocks
Arch Holds/Rocks

2 Min Rest

7 Rounds of 50 M Sprint
1 Minute Rest Between Sprints

2 Min Rest

4 rounds
10 Front Squats 115/75
10 V-ups

Elite Competition Class

1. Conditioning
“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest