Everyone pretending to be happy about the 18.2(a) workout announcement. Heat times are on Minbody for this Saturday. Get ready to #ENDURETHEOPEN

Thanks Christine for the fantastic collages!

Freedom WOD Classes

Warm Up: 5 Mins

Pizza Boy

S&C: 5 Mins

4 Round Interval
30 Sec M.E WB (20/14)
30 Sec Rest

Mobility: 10 Mins

Couch Stretch 3 Min / Side
Pigeon or Figure 4 Stretch 2 Min / Side

Metcon: 14 Min Cap

3 Rounds For Time:
10/Side Alternating DB Snatch (50/35)
400 M Run

Long Stretch to Finish

Elite Competition Class – 2/24/18 – If performed already, do Freedom Class

1. Mobility
30+ Minutes

2. Conditioning
3 Rounds On the 7 Minutes:
15/12 Calorie Assault Bike
50 Double Unders
20 Kipping Handstand Push-ups
50 Double Unders
15/12 Calorie Assault Bike

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Sets 7-8 – 1 rep @ 80%
*Sets 9-10 – 1 rep @ 85%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 5 reps

*Sets 1-2 @ 60%
*Sets 3-4 @ 65%
*Sets 5-6 @ 70-75%

D.
Three sets of:
Chinups x 8 reps
Rest 30 seconds
Hip Extension x 8 reps
Rest 30 seconds
L-Sit x 15 seconds
Rest 30 seconds