Barbells and Badges Judges Meeting Tonight at 7:30pm

Freedom WOD Classes

Warm Up: 8 mins
2 Rounds
10 Air Squat
20 Banded Pull Aparts
10 Box Step Ups
20 Double Unders or attempts
30 Sec Handstand or Plank Hold
Then:
2 min/ Side Barbell Quad Smash

Strength: 20-25 Mins
Progressive Over Load Week One
Back Squat 75% +10lbs of 1RM
6×6

Metcon: 15 Min Hard Cap
3 rounds for time of:
20 DB Alt Box Step Ups 50/35
50 Double Unders / 75 Single Unders
20 HSPU
50 Double Unders / 75 Single Unders
20 Goblet Squats 50/35