We will be holding a judges / volunteer meeting at DNR Tuesday night at 7:30 p.m. I will provide everyone with a zoom link in case they are not able to make it.
We will also need some help Friday night after the 7:20 p.m class finishes to load up equipment to bring to Loveland for the Guardian Games Saturday morning. If anyone is available to lend a hand that night it would be a huge help!

Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
15 Air Squats
10 Snatch Lift Offs
10 Hang Power Snatch
10 Overhead Squats – 2 second pause in bottom
10 Burpees
1:30 Frog or Butterfly Stretch

Strength & Technique: 20 Mins
Coach Lead Lift Off (Video) & Snatch High Pull – 5 Mins
Then:
3 x Superset @ 60% or less
3 Snatch High Pulls
3 Power Snatch
3 Hang Squat Snatch
3:00 Rest BT Sets

Metcon: 12 Mins
On a 12:00 Clock:
5 Min AMRAP x 2
8 T2B
6 Burpees
4 Power Snatch 115/75
2 Min Rest & Repeat