Barbells & Badges is upon us. Thank you in advance to all volunteers helping out tomorrow! We’re looking forward to watching everyone display their hard work leading up to this.

Freedom WOD Classes

Warm Up: 6 Mins
6 Min Circuit 
5 Pressing Snatch Balance
5 Tall Snatch
5 Power Snatch
3 / Leg Straddle Leg Lifts
10 Cal Bike / Row / Ski

Strength: 14 Mins
8 Minute “Pacing” EMOM:
Odd: 4 Snatch @78% – Perform 1 Rep Roughly Every 15 Seconds (No Tn’G)
Even: :45 T2B or Hardest Variation *aim for same # every round

Mobility: 10 Mins 
Athlete Choice Stretch / Roll

Metcon: 8 Mins
8 Min AMRAP:
12 Alternating DB Snatch (6/side 50/35)
12 Hand Release Push Ups

Elite Competition Class

Rest Day

Performance Power Train

Thursday, January 24th, 2019
Preflight:Its an overhead week. Getting some heavy push press, and finish with waaaaay too many db snatch and burpees

JetFuel:
2x
50 jumping jacks
10 scap pullups
10 wall traces

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
4rm
1xAMRAP @90%
*compare to Dec 13th

GainCity:
DB Incline bench
4×8 heavy

Single arm landmine row
4×8 heavy

3xSuperset
12 Ring Curls
30 bandy pushdowns

3xSuperset
12 Ring Overhead ext
30 bandy curls

Afterburner (optional):
4 Rounds:
20 DB snatch (5each)
20 Burpees