Thank you Ashley for setting up the Pole Class at Vertical Fusion. Also, thank you to Jade, Colby, Christine, Samantha, Courtney, Miro for making it with us!

Freedom WOD Classes

Warm Up:
2 Rounds
200 M Run
10 KB DL

Mobility:
Lax ball Roll Glutes/Hips 2 min/side

Core Strength
Rotating Tabata 45/15
Hollow Flutter Kicks
Walking Planks or static

Metcon: 24 min cap
Partner Workout, Teams of 2. 1 Person working at a time
4 Rounds For Time: Scale Reps as needed
30 Deadlift 155/115
30 HSPU
60 Sit Ups

Elite Competition Class

1). Gymnastics 12 Mins
3 Supersets
3-5 Weighted Pull Ups (strict or kip)
5-7 Strict Pull Ups
7-9 Kipping Pull Ups
*Only Come off Bar to drop weight*

2). Bench Press 15 min
8 Rep Max

3). Strength Conditioning 14 min
4 Rounds
2 Mins to complete
200 M Run
Max Rep Shoulder to Overhead 135/95
Rest 2 Mins

4) Stamina 8 min
Tabata
GHD Plank Press
Burpee