If You Are Volunteering For BarBells And Badges, There Is  A Judges Meeting On Sunday. Please See Kyle For More Info.

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
200 M Run
10 Kipping Swings
10 Sit Ups
10 KB Swings
N-S Walking Samson Stretch

Mobility: 10 mins
2 Min /side Hip Flexer Smash.
3 Min /side Quad Smash

Strength: 5 mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest

Metcon: 20 Min Cap
Five Rounds for time of:
Run 800 meters
20 KB Russian Swings 70/53
20 T-2-B