This may or may not be actual footage of last years Ladies Whine Night and Guys Brewery Night! Don’t miss out on this years Ladies Only Night at Union Station and Guys Maxline Brewery Night on Saturday the 14th meeting time is 6:30pm

Freedom WOD Class

Warm Up:
2 Rounds
10 Single Leg Squat Jumps
8 Anchor T-2-B
6 Pendal Row
6 Clean

Mobility: 10 Mins
2 Mins per side Lax Ball Quads
90 Sec per side Partner Barbell smash calfs

Strength: 12-15 Mins
5 mins to find Max Effort Set of unbroken Pull Ups (journal your ME number)
Then 2 Sets Unbroken Pull Ups At 50% of your Max Effort Pull Ups
Example my max effort Pull Ups was 40, then I will perform 2 sets of 20 unbroken

Metcon: 12 mins
1-2-3-4-5-6-7-8-9-10
Squat Cleans 95/65
V-Ups
Box Jumps 24/20

Post Score on white board.

Elite Competition Class

**Deload Week**

1. Ring Muscle-Ups + Squat Clean
For Time:
10 Ring Muscle-Ups
5 Squat Cleans (245/165)
8 Ring Muscle-Ups
4 Squat Cleans (265/175)
6 Ring Muscle-Ups
3 Squat Cleans (285/185)
4 Ring Muscle-Ups
2 Squat Cleans (305/195)
2 Ring Muscle-Ups
1 Squat Clean (325/205)

2. Conditioning
For Time:
600 Meter Trueform/Air Runner
5 Rope Climbs
9 Squat Cleans (135/95)
600 Meter Trueform/Air Runner
7 Rope Climbs
15 Squat Cleans (135/95)
600 Meter Trueform/Air Runner
9 Rope Climbs
21 Squat Cleans (135/95)

3. Recovery Bike
40 Minute Recovery Bike