A big Thank you to Mike and the Ascent Protein Team for coming out to sharing there awesome product, knowledge and even joining in on the WOD! If you didn’t get a chance to sample the protein, let Kyle or Kody know and they will get you a sample (while supplies last). 

Freedom WOD Classes

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

Strength:
Week Two: Over Loading
Sq Snatch 80-85% + 10lbs of 1RM
5 x 3

Metcon:
Tabata 20/10 Rotating for 8 mins
Ring Dips
Power Snatch 75/55

Elite Competition Class

1.  Conditioning
3 RFT:
400m Run
12 Deads, 275/185
21 Box Jumps, 24/20

2.  Conditioning
42-30-18 reps for time of:
GHDSU
Hip Extensions
Calorie Row

KidFit Class

WARM UP:
3X: 5 Superman Holds(3 Secs)  >  Bear Crawl > 5 Tuck Jumps > 5 Burpees >  Lunges

EMOM for 2 mins
10 ring rows 30 seconds
10 squats 30 seconds
10 push ups 30 seconds
10 sit ups 30 seconds

GAME: Pizza Boy

Focus:
Pull ups, monkey hangs, while one group is working on this the other part will learn what mountain climbers are

WOD:
2 rounds
40 Jump Ropes
20 Sec Plank Hold
40 Mountain Climbers
20 Sec Plank Hold
40 Squats
20 Sec Plank Holds
Row 250m

Littles: 

Skill:
Plank, Front Squat.

WOD:
10 min AMRAP
3 burpees
10 m Bear Crawl
3 Front Squats
10 m Bear Crawl