Did you hear? Barbells and Badges is being held at CFDNR once again! The comp will NOT be at the park!

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
1 min Double Under Practice
10 Push Press
5 Good Mornings

Mobility: 10 mins
90 Sec /side Lax ball T-spin

Strength:
8 mins
3×5  Push Jerk in Split 60, 65 & 70% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×3 Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position

Metcon: 16 Min Cap
16 Min AMRAP
30 Double Unders or 30 Single Unders
20 Push Press 55/35
10 Russian KBS 53/35