Barbells and Badges Team Competition
Save the date: June 26th &27th
Two Day Event benefitting the Fort Collins PD Benevolent

Freedom WOD Classes

Warm Up: 5 Mins
Warm Up:
3 Rounds
10 / Side Leg Kicks Front and Lateral
3 Clean complex  (Squat Clean + Low Hang Squat Clean + High Hang Squat Clean)
10 Banded Lat Press Downs
Then
90 sec  Tricep Smash

Mobility: 
Mobility Between Strength Sets

Strength: 20 mins
Cleans 10 Mins to find a
8 Rep Max
Then 10 Mins to do
8 Reps @ 75% 8RM
8 Reps @ 70% 8RM

Home WOD: 12 Min Cap
12 Min EMOM
Min 1: 15 Wall Ball or DB/KB Thrusters
Min 2: 10 Dips

Metcon: 12 Min Cap
12 Min EMOM
Min 1: 15 Wall Ball 20/14
Min 2: 10 Ring Dips