Coach Chris got engaged to his long time girlfriend, Lisa this weekend! Congratulations sir!

Freedom WOD Class

Warm Up: 5 Mins
3 Rounds:
5-10 Ring Rows
10 Push Ups
10 RDL w/ unloaded barbell

Strength: 12 Mins

3 x Superset
10-25 Push Ups (should not take more than 1 attempt – scale to knees,etc.)

8/Side Alternating DB Curls

Rest 2-3 Mins

Mobility: 8 Mins

LAX Roll Glutes 2 Min / Side

Barbell Smash Chest 2 Min / Side

Metcon: 10 Min Cap

For Time:
21-15-9
Deadlift (185/135)
Chest to Bar Pull Ups

Elite Competition Class 1/24/18

1. Barbell Cycling
12 Power Cleans (185/135)
12 Front Squats (185/135)
12 Push Jerks (185/135)
Rest 3:00
9 Power Cleans (225/155))
9 Front Squats (225/155)
9 Push Jerks (225/155)
Rest 3:00
6 Power Cleans (245/165)
6 Front Squats (245/165)
6 Push Jerks (245/165)

2. Conditioning
21-15-9:
Deadlifts (315/205 – lighten to 225/155)
Burpee Box Jump Overs (24/20)

3. Conditioning
On the 3:00 x 5
21/15 Calorie Row
15/12 Calorie Bike
Max Calorie Ski Erg

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving x 5 reps

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70%

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 65-70%

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.