Congrats To Kiley, Our May Athlete Of The Month!

Freedom WOD Class

Warm Up:
3 Rounds
12 Dragon Flags
12 Snatch

Mobility:
Quad Smash
Lat Smash

Metcon: 15 Min
3 Rounds:
400 M Run
15 Hang Power Snatch 95/65
45 Sit Ups

Post Score on white board.

Elite Competition Class

1. Odd Object
7 Rounds For Time:
12/9 Calorie Assault Bike
3 Sand Bag Cleans (120/100)
Rest :30 Seconds

2. Conditioning
5 Rounds For Time:
9 Strict Deficit Handstand Push-ups (4.5″/3″)
15 Chest to Bar Pull-Ups
21 Calorie Row
50′ Kettlebell Weighted Walking Lunge (100’s/70’s)
Weights at the hang position.

3. Conditioning
For Time:
2k Row
1 Mile Run
2k Row

Performance Power Training

Tuesday
Jet Fuel: 500m Row
Partners:
1 holds plank
1 performs 20 walking lunges
*switch
-then
Mash hips

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift
Max 3
-then
5×1 @3rm weight
1xAMRAP @70%

GainCity:
Video Demo https://youtu.be/ug5WRSDeXHU
10 min running Clock:
KB Farmer Carry 25ft →
8 KB Deadlift
KB Farmer Carry 25ft ←
8 KB Squat
**KB’s MAY NOT BE PUT DOWN AT ANYTIME FOR THE ENTIRE 10 MINUTES**
**KB’s are held in a farmer carry for the entire 10 minutes**
**Use straps if you have them**
**Use heavier kbs than last week**

Afterburner: 
For Time:
5 min EMOM:
10 cal bike
10 low box jumps
**This week is aggressive! Gotta get them both done in the same minute!**
**Scale cals to 7 or 5 if necessary**
**Needs to be a sprint!
**Box height low, 20inches height is the max. People need to be able to jump up and down fast. Use plates if needed.