Today is the last day to register for the Barbells & Badges at the discounted rate. If you’re looking to put a team together but need some friends to throwdown with just let Kody & Kyle know so we can help build a team for you!

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds :30 Each:
Air Squat
Burpees
Inchworms
Band Strict Press
Then: 1:00 PVC ROM
:30 / Side Samson Stretch

Strength / Mobility:  20 Mins
3 Giant Sets of:
6 Strict Press 72%
4 Split Jerks – 2 Second Pause In Catch
15-20 Band T’s
10-15 Seated DB External Shoulder Rotation – Video
3:00 Between Sets – Mobility
LAX Roll Traps, Rotator Cuff or Banded Stretches

Metcon:  11 Mins
3 Rounds of:
3 Min AMRAP:
5 Hang Clean & Jerks 115/75
5 Strict Ring Dips
10 Alternating DB Steps Ups 50/35
1:00 Rest Between Each 3:00 AMRAP