Happy 27th Birthday Coach Bre! We couldn’t be more proud of all that you do for CFDNR and are very lucky to be able to call you family!

Freedom WOD Classes

Warm Up:
Plate Warm Up

Mobility: 10 mins
90 sec /side Bar Smash Biceps
90 sec /side Lax Ball smash Chest

Strength: 
5 Min EMOM
8-12 T-2-B
With the Remaining time in the min hold a Plank

Metcon: 15 Mins
Partner Up For Time:
20 Snatches 95/65
40 V Ups
50 Ring Rows
70 Ball Slams (players choice)
50 Ring Rows
40 V Ups
20 Snatches 95/65

Only one person can work at a time. Split reps evenly.

Elite Competition Class

REST

Performance Power Train

Thursday, DEC 6th, 2018
Pre-Flight: Floor Press, upright rows, pushup supersets, and some back n abs

Jet Fuel: 
Death by Burpees
Start with one burpee. Add one burpee every :30, try to make it to 5mins
-then
2x
10 each, Bandy int/ext rotations
10 each, Bandy Lateral raises
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press
Max 3
1xAMRAP @90%
1xAMRAP @80%
**Compare to max 5 on Oct 25th**

GainCity:
Upright Rows
4×12

3x Superset
Max Diamond Pushups
Max Pushups
Max Slingshot or Elevated Pushups

Alternating DB Curls
4×12 (each)

DB Rolling Tricep ext
4×12

Afterburner (optional):
Tabata alernating:
Ring Rows
Bicycles https://youtu.be/9FGilxCbdz8