Congratulations Karey and Flint Jamison on your perfect little boy
Kieran Alan Jamison. 8 lbs. 1oz.            

Karey is doing well but after a cesarean birth she is going to need all help she can get with meals over the next month as she recovers.

Please go to
https://www.mealtrain.com/trains/dl63ev
And Lets help out where we can!

Freedom WOD Classes

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

Strength:
Loading Week One 15-20 min
Snatch 75-80% + 15lbs of 1RM
5 x 5

Metcon:
5 Rounds
3 Snatch 155/110
8 Burpees
Double Unders Max Reps Unbroken / 60-90 Sec of Double Unders not unbroken / Max Single Unbroke

Rest 60 seconds between rounds

Score is total time including rest, and total unbroken double unders or 60-90 sec accumulated  DU or unbroke single unders

Elite Competition Class

1.  Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets

2.  Conditioning
4 RFT:
12 Deads, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14

3.  Row
3 rounds of:
4 x :45 seconds on, :45 seconds rest
Rest 3 minutes after each full round