Don’t forget, we are having a BBQ after The Murph WOD is competed on Saturday! Kyle and Kody will provide Burgers, So anything else you may want make sure you bring that includes any other type of meat, sides, and beverages! Make sure you sign up on mindbody under the open gym times for Saturday. Saturday’s event is free to friends and family, but please let Kyle or Kody now if you plan on bringing someone with you so we can account for the extra people in the gym.

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Week Two: Over Loading
Sq Clean 80-85% + 5lbs of 1RM
5 x 3

Metcon:
1-10 touch and goes
Power Cleans 135/95
Box Jumps 24/20
No rest on Cleans they are touch and goes. You can rest between cleans and box jumps

Elite Competition Class

1. Conditioning

18 min partner AMRAP
4 Muscle Snatch 95/65
8 Wall Balls 20/14
12 K-2-E