Big Congrats to Dallas for winning his division in Las Vegas at USA’s
and earning his IFBB Pro Card! We are super proud of you and all the hard work you put in to achieve you goal!
Freedom WOD Classes
Warm Up: 7 Mins
2 Rounds
20 Double Unders or attempts
20 Banded Pull Aparts
10 Push Ups
20 Hang Power Cleans
10 Burpees
Mobility:
Perform mobility between strength sets
Roll out Legs and Hips, Chest and Shoulders
Strength: 15 Mins (De-load Week)
Bench Press **90% + 5 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 18 Min Hard Cap
3 Rounds
60 Double Unders
30 Hang Power Cleans 95/65
30 Burpees
