Another successful “Donut Tread On Me” Ruck in the books! Thank you to everyone that made it out and to those that donated to our veterans program!

Freedom WOD Class

Warm Up: 5 mins
20 Banded Pull Aparts
20 Banded Lat Press Downs
30 Sec Plank
10 Push Ups
10 Ring Rows
30 Sec Plank
20 Banded Tricep Ext
20 Banded Curls

Strength: 20 Mins
Progressive Over Load Week One
Bench Press 75% of 1RM
6×6

Metcon: 18 min Cap
20 Right Arm DB Floor Press 50/35
15 Pull Ups
20 Left Arm DB Floor Press 50/35
15 Pull Ups
20 Right Arm DB Floor Press
10 Strict Pull Ups
20 Left Arm DB Floor Press
10 Strict Pull Ups
20 Right Arm DB Floor Press
5 Muscle Ups or C-2-B Pull Ups
20 Left Arm DB Floor Press
5 Muscle Ups or C-2-B Pull Ups