Bre and Tyler both have their Bachelor(ette) parties out of town this weekend! A lot of our coaches will be out through Monday partaking in shenanigans. Enjoy the week and see you soon Hooligans!

Freedom WOD Classes

Warm Up: 10 mins
400 M Run
8 Hang Power Snatch
8 Power Snatch
1:00 / Side Samson Stretch
1:30 / Side LAX Roll Posterior Shoulder (Rotator Cuff)

Home WOD: 27 Mins
On a 27:00 Clock
Every 5:00 x 3 Rounds (15 Mins)
3 Power Snatch (75% of 1RM) or 8 Alt. Single Arm KB Swings
400 M Sprint
3 Rounds on the 4:00
5 Power Snatch (60%) or 12 Alt. Single Arm KB Swings
200 M Sprint
*If we are working on technique, then lower your weight and perform 8 power snatch each round instead of 3&5*

Metcon: 27 Mins 
On a 27:00 Clock
Every 5:00 x 3 Rounds (0:00-15:00 Mins)
3 Power Snatch (75% of 1RM)
400 M Sprint
3 Rounds on the 4:00 (15:00-27:00
5 Power Snatch (60%)
200 M Sprint
*If we are working on technique, then lower your weight and perform 8 power snatch each round instead of 3&5*

Sit Ups For Pups!!