The second order of shirts is in. They have already been billed, just ask a coach to grab it for you.

Reminder: Saturday Night Lights and KidFit have both been changed to Friday Night Lights. Check Mindbody for heat times following the 18.4 announcement.

Freedom WOD Class

Warm Up: 5 Mins

PVC ROM
Then Plate Warm Up

Shoulder Development: 14 Mins

3 x Giantset
1-4 Wall Walks
8-12 DB Reverse Flies
10-20 Seated Banded Rows
Rest 2-3 Mins

Mobility: 10 Mins

Roll T-Spine

Shoulder Stretches

Metcon: 10 Mins
4 Rounds For Max Reps:
30 Sec M.E Alternating DB Snatch
30 Sec M.E Alternating Lunges
30 Sec DU / Singles
30 Sec Burpees
30 Sec Rest

Elite Competition Class – 3/10/18 Comptrain

18.4

OR

1. Bike Conditioning
6 x 1 Mile
Rest 2:00 between efforts

2. Power Clean + Jerk
Alternating On the Minute x 12 (6 Rounds):
A) 3-5 Parallette Kipping Handstand Push-ups
B) 3 Power Cleans + 1 Split Jerk

3. Clean Deadlift
7 Sets of 2 @ 90%
Two second pause on each rep at knee level

4. Conditioning
4 Rounds:
4 Rope Climbs
8 Double Kettlebell Deadlifts (150’s/100’s)
12 Pistols (Total)
50′ Handstand Walk