Big shout out to Mark Wojtal, Joe Burns and Clay West for coming out to help this past weekend with the floor and remodel touch ups. We still have a few things left to do but the gym is looking good thanks to these Hooligans!

Freedom WOD Classes

Warm Up: 10 mins
Bear Crawl N-S down and back
Then
2 rounds
10 Banded or PVC Pass Throughs
10 RDL
10 Push Press
10 Banded Lat Press Downs

Mobility: 8 mins
60 sec /side Lax Ball chest
60 sec /side Lax Ball lats
2 min T-spine lax ball

Strength: 18-20
Strict Press to Jerk
3×5 at 50, 55 & 60% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

8 mins Light
Split Jerk w/ 2 Second Pause in Receiving Position
5×2
Set 1-2: 60%
Set 3-4: 65%
Set 5: 70%

Metcon: 13 Mins
13 Min AMRAP
7 Pull Ups
7 Deadlifts 155/110
7 Wall Walks or Box Walks