We are fully stocked on Ascent Protein including the new flavor Cookies and Cream and the new Plant Based Protein in Chocolate and Vanilla Bean!

Freedom WOD Classes

Warm Up: 10 mins
2 rounds
10 Banded Pull Aparts
10 RDL
30 Sec Handstand Hold
10 Deadlift
Then
5 Min Coach led Split Jerk Warm Up/Technique

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

Strength: 15 Mins 
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 2 reps @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 2 reps @ 80%

Metcon: 13 Mins
3 Rounds
7 Deadlifts 225/155
7 Handstand Push Ups

Rest 1 Min

3 Rounds
5 Deadlifts 225/155
5 Handstand Push Ups

Rest 1 Min

3 Rounds
3 Deadlifts 225/155
3 Handstand Push Ups