We Need Volunteers For BarBells And Badges!

If you would like to help please put your name down on the volunteer sign up sheet at the front desk as well as what time availability you have for August 28th

Freedom WOD Classes

Warm Up:
1 Min of PVC pipe ROM
then
2 Rounds
20 Banded Pull A Parts
10 Cuban Rotations with press
5 Hang Power Cleans
5 Strict Press
Plate Warm Up

Strength:
8 mins
3×5 at 60, 65 & 70% Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×5 Split drop with a 2 second pause in split at 65, 70 & 75% of Jerk press 1 RM
With the bar on the back rack slide your feet out quickly into your jerk split position and absorb the weight tightly, making sure to land in the proper position with your weight balanced approximately evenly between your front and back foot, and keeping your trunk tight and upright.
https://www.catalystathletics.com/exercise/417/Drop-To-Split/

Metcon: 18 Min Cap
1 mile Run (Scale the run distance if needed)
Then
20-16-12
DB Alternating Hang Power Cleans 50/35
Handstand Push Ups

Note: If you have a weight vest, wear it!