Women’s Wine and Bros & Brews is this Saturday! RSVP on FB if you have one and if not, show up anyways.
Odell’s – 4/22 – 5:30 p.m
Be there or be square

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
5 Burpees
5 Inchworms
5 Push Ups w/ 5 Sec Plank BT Each Rep
Then 1:30 / Side Couch Stretch or other hip mobility

Strength: 18 mins
3 x Superset
5-8 Strict Press OR HSPU – pick your poison
15-30 Push Ups (Vest?)
4:00 Rest Between Sets

Metcon: 15 Mins
15 Min AMRAP
10-20-30-40-etc
Burpees
35 Sit Ups after each set of Burpees

Olympic Weightlifting Class

Warm Up & Technique: 15 Mins
3 Round Tabata :20/:10
Air Squat
Burpee
Push Press
Then Coach Lead 3 Position Clean Technique

Strength: 30 Mins
3 Position Clean + Jerk
4 x 3 Complexes @ 60/65/70/75%

Posterior Strength
3 x 5 GHR or 10-15 Hip Extensions
3 x 5 Good Mornings