Vanessa and I got this text last night!

“Jen and I chatted about it and feel like he’s home. We’d love to adopt him and give him his forever home.”

Frank Found His Forever Home!

Freedom WOD Classes

Warm Up 8 Mins
90 Sec /side lax ball gluts
Neurological – Mobility
Then
2 Rounds w/unloaded bar
4 Clean Pulls
4 Hang Power Cleans
4 Front Squats

Strength:
8 Mins
Clean (this is ran as a group with the coach leading the count)
3×5 at 60, 65 & 70% With a 2 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (mobility between sets)
4×8 at 55, 60, 65 & 70%

Metcon: 16 min 
4 Round Rotating Tabata 45/15
Russian Swings 53/35
Lunges
Assault Bike
Box Step Ups 53/35