Congratulations to Coach Chase on his recent engagement!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
10 Snatch High Pulls
10 Russian KB Swings
10 Banded or PCV Pass Throughs

Mobility: 8 mins
2 min /side Chest Smash
2 min /side Lat Smash

Strength: 15 Mins
Snatch
5×5 @ 75-80% + 5lbs

Metcon: 15 Min Cap
3 Rounds
15 Burpees
35 Russian KB Swings 53/35
90 Double-unders

Elite Competition Class

Weighted Strict Handstand Pushups
Wearing a 20/14# Weight Vest:
50 Strict Handstand Pushups
10:00 Time Cap

Conditioning
“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Odd-Object Conditioning
5 Rounds:
50m Sled Push (.75 Bodyweight)
7 Sandbag Cleans (150/100)
400 M Run

Performance Power Training

Tuesday, May 7th, 2019
Jet Fuel: 
3x
10 Cal Row
10 Pole Squat
10 Box Jump
**Wear a hip Circle**

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Close Stance, box squat
Max 1
1xamrap @80%
**box at parallel**
**Compare to max 3 March 26th**

GainCity:
Dimmel Deadlifts https://youtu.be/YGSdeOvpc-Q
*this is a quick and powerful movement. It helps build a strong hip opening*
3×20
DB Bulgarian Split Squats
3×8 (each)
Bandy Hammy Curls
3x1min

Afterburner: 
100 Air Squats
**Every minute, 5 Box Jumps until done**
**Box Jumps first**