Who are you taking to PROM 4/21/18

Also please note neither one of them can match a pair of socks.

Freedom WOD Class

Warm Up:
21-15-9
Hollow Body Kipping Swings
Muscle Snatch Unloaded Bar bell or pvc

Mobility: 8 Mins
2 Min per side lax ball T-spin roll
2 mins per side Roll out Lats barbell/foam roller/lax ball

Strength: 12-15 Mins
5 mins to find Max Effort Set of unbroken T-2-B (journal your ME number)
Then 2 Sets Unbroken T-2-B At 50% of your Max Effort T-2-B
Example my max effort t-2-b was 40, then I will perform 2 sets of 20 unbroken t-2-b

Metcon:
3 Rounds “Fight Gone Bad” style
Pull Ups
Row for Cals
Over Bar Burpee
Muscle Snatch 65/45
Rest 1 min

Post Score on white board.

Elite Competition Class

**Deload Week**

1. Gymnastic Conditioning
5 Rounds:
6 Strict Deficit Handstand Push-ups (4.5″/3″)
3 Strict Ring Muscle-ups

2. Romanian Deadlift
4 Sets of 8

3. Conditioning
For Time:
50/35 Calorie Row
35 Burpee Box Jump Overs
20 Overhead Squats (225/155)
35 Burpee Box Jump Overs
50/35 Calorie Row

4. Recovery Bike
20 Minute Recovery Bike