Pride WOD Social registration is open! Register on Mindbody or you can access the link via the FB event page. The image above will be the design for the shirts which are included in the registration cost, however shirts will not be ready the day of the event.

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
5 Inchworms
10/Direction X-Band Walks
15 Air Squats
10 Russian KBS
5 Burpees

Strength: 16 Mins
16:00 to Complete 3xSuperset:
7 Front Squats + 13 Back Squats
65% of Front Squat 1RM
*Perform back squats immediately after finishing front squats.
3:00 Rest / Mobility between sets

*Same weight as previous weeks*

Home WOD: 15 Mins
15 Min AMRAP:
40 Alt. Lunges
30 Alt. Russian KBS (53/35)
20 Box Jumps (24/20)
*EMOM 3 Thrusters 95/65 OR 2/Side KB Thruster beginning at 3-2-1-Go

Metcon: 15 Mins
15 Min AMRAP:
40 Alt. Lunges
30 Alt. Russian KBS (53/35)
20 Box Jumps (24/20)
*EMOM 3 Thrusters 95/65 beginning at 3-2-1-Go