Happy Birthday to our beautiful niece Mariah! It turns out everyone likes you when you’re 22!

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
20 Pull Aparts
10 Burpees
10 Cuban Rotation Presses – Video @ :50 seconds

Strength / Mobility:  20 Mins
3 Giant Sets of:
6 Strict Press 70%
4 Split Jerks – 2 Second Pause In Catch
15-20 Band T’s
10-15 Seated DB External Shoulder Rotation – Video
3:00 Between Sets – Mobility
LAX Roll Traps, Rotator Cuff or Banded Stretches

Metcon:  14 Min Cap
3 Rounds For Time:
10 Push Jerks 135/95
20 Burpees
30 KBS 53/35