Holly and Tiff are both getting ready for very big days! Holly is due to have her baby any day now… heck it might happen during the wod today and Tiff is set to get married on Cinco De Mayo! We are very excited for you laddies Congrats!

Freedom WOD Class

Warm Up: 5 Mins
MedBall Warm Up

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM
3-4 EMOM = 8-10 ME reps
5-6 EMOM = 12-16 ME reps
7-8 EMOM = 18-22 ME reps
9-10 EMOM = 24-28 ME reps

Metcon: 25 Mins
Preggo Wedding WOD:
Find a soulmate, then IF you aren’t Pregnant, grab a ballon and place it under your shirt and act like you are.
What an Amazing Proposal = 100 Lunges
Thats a Big Ass Ring = 100 Ring Rows
Meet me at the Alter = 400 M Partner Run
Wedding Bells are a Ringing = 100 Russian KB Swings
Tossing the Bouquet = 50 WB 20/14
Party Time, Throw your hands up and shout  =  100 Double Unders or Singles (Both partners)
Parties Over, Clean Up = 50 DB Hang Cleans
Hustle to the Honeymoon = 400 M Partner Run
Did you say Honeymoon = 50 KB Thrusters 35/26
Morning sickness = 50 Burpee Sprawl (burpee without push up)
Car seat Blues = 400 M Single Arm Partner Barbell Farmer Carry

Note: If you drop or pop the ballon, stop what you are doing and perform 5 burpee sprawl penalty.

Elite Competition Class

1. Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch (Drop Bar From Overhead)
Squat Snatch

Build to a moderate, but not a heavy. Technique here. Pause for 2 seconds at the knee on the low hang.

2. Squat Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 74%
Minute 2 – 77%
Minute 3 – 80%
Repeat this cycle (2) additional times for the 9:00.

3. “Regional Glen”
For Time:
30 Power Clean and Jerks (225/155)
1 Mile Run on Air Runner
10 Legless Rope Climbs
1 Mile Run on Air Runner
100 Barbell Facing Burpees

4. Handstand Walk Practice
5 Sets, Not for Time:
30 Heavy Rope Double Unders
50′ Handstand Walk