Put on those pain faces! It’s Test Week… PR City Baby LETS GO! Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hips/Lats/Triceps Strength: 15-20 mins Test Week: One Rep Max Front Squats Metcon: 7 Min AMRAP 5 Box Jumps 30/24 10 Push ups 25 Double Unders (2:1 Singles) Elite Competition Class 1. Snatch EMOM Snatch Waves

Team Lady and the Tramp heat time stats at 10:00am on Saturday morning. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: No more than 15 Mins Week Three: Functional Over Reaching Back Squats 85% + 15lbs of 1RM 10 x 3 Metcon: In Teams of 3 4 Rounds Row 800 Meters 60 Wall Balls 20/14 40

  Blake Severson and Annie Campain are competing in the Pounds for Pups on Saturday at Wild Horizons CrossFit. If your free try and make it out to support them. Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Clean 85-90% + 15lbs of 1RM 5 x 1 Metcon: 30 Box Jumps

Freedom WOD Classes Warm Up: D.R.O.M.S 1. Skill Transfer 7 Mins Split Jerk Strict Press – 3×3 50% 1Rm Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load. 2. Strength/Skill Transfer 7 Mins

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Snatch 85-90% + 15lbs of 1RM 5 x 1 Metcon: 8 Snatch Grip Deadlifts 155/110 40 Sit Ups 80 Double Unders 2:1/3:1 8 Power Snatch 155/110 80 Double Unders or 2:1/3:1 40 Sit Ups 8 Snatch Grip Deadlifts 155/110 Elite Competition Class 1.

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: No more than 15 Mins Week Three: Functional Over Reaching Front Squats 85% + 15lbs of 1RM 10 x 3 Metcon: 1 Mile Run 5 Rounds 20 Pull Ups 40 Push Ups 60 Squats 1 Mile Run Elite Competition Class 1. Snatch EMOMx12: First 4 mins are Power