Hannah Tracy’s DNR Mural turned out amazing! Thank you for donating your time to help out the gym.

Freedom WOD Classes

Warm Up:
2 Rounds
50 M Shuttle Run
5 Burpees

Mobility for 15 Mins:
Lax Ball Glutes
Lax Ball Quad / Hip Flexors
Partner Hamstring Smash

Strength:
3 Supersets
8-12 Deadlifts
8-12 Bent Over Reverse DB Flies

Metcon:
Tabata 20/10 All 8 Rounds Before Rotating
Air Squats
Burpees
10 M Shuttle Run

Elite Competition Class

1. Power Clean + Front Squat
Work to a heavy single for the day

2. Clean Pull
(90%/5)3
(95%/5)2

3. Back Squat
(85%/3)5

4. Conditioning
For time:
30 Deadlifts (225/155)
30 HSPU
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
60 Wall Balls (20/14#)
15 Power Snatches (135/95)