Here is a little teaser for one of the Barbells & Badges workouts but don’t be fooled by the sleight of hand!
“Training Day”
For Time:
45 Reps: Power Cleans 155/105 – Sc. 115/75
45 Reps: Muscle Ups – Sc. Pull Ups
45 Reps: HSPU – Sc. Hand Release Push Ups
45 Reps: Bar Over Burpees
1 Mile Run
***Every team will have a “specialist” responsible for each movement. That athlete will be responsible for all the reps of that movement alone. The run will be performed as a team of 4***

We are also looking for volunteers / judges for the Guardian Games on June 11th. If you are interested please contact Kyle

Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds, :30 Each:
Band Pull Aparts
Inchworms
Burpees
RDLs
Then: 400 M Run or 2:00 Bike / Row

Strength Conditioning: 12 Min Cap
For Time:
2000 M Row
120/96 Cal Bike
1 Mile Run or Ski

Mobility: 5 Mins
1:30 Butterfly Stretch
1:30 / Side Couch Stretch

Metcon: 15 Min Cap
For Time:
Buy In: 50 Sit Ups
8 Rounds
4 Dips
6 Push Jerks 95/65
8 Deadlifts 95/65
Cash Out: 50 Sit Ups
**Modify down to 6 rounds if needed. Avoid overworking before Murph this Saturday**