Congratulations Michelle and Max Odom!

Tate Wyatt was born 9/6 at 6:57. He weighed 7lbs 1oz and was 20.5 in. He is absolutely perfect!!

Freedom WOD Classes

Warm Up:
Pizza Boy

Strength:
“A2 Week”
10 Min EMOM Two athletes per bench
3 Bench Press 65% of 1RM

Metcon:
4 rounds
10 Box Jumps
10 Hand Release Push Ups
Then
2 Rounds
15 Box Jumps
15 Dip
Then
1 Round
20 Box Jumps
20 Floor Press 135/95

Elite Competition Class

1.  Jerk
5×2 Push Jerk from blocks,

2.  Barbell Cycling
3 RFT*
30 Deads, 185/135
20 Front Squats, 185/135
10 Power Cleans, 185/135
*Rest 2 minutes between rounds

3.  Conditioning
“DVB”
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

4.  Gymnastics Conditioning
50 Strict C2B Pull ups