Massive congratulations to Coach Dallas for take 2nd place in Men’s Physique Open Class and 1st place in the Men’s Physique Novice Class! We can’t wait for the next show!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
20 reps PCV Pass Throughs
Wall-2-wall Samson Stretch
8 Box Step Ups
8 Complexes Snatch Lift Off + Snatch DL + Snatch High Pull + Hang Squat Snatch

Mobility: 5 mins
2:00 Min Lax Ball T-Spine
1:00 /side Lax Ball Chest/Shoulder

Strength: 20 mins
Week3: Functional Over reaching 
Sq Snatch 80-85% of 1RM
5 x 1

Metcon: 12 Min Cap
12-9-6-3 reps for time of:
Snatches 155/110
Burpee Box Jump Overs 30/24

Note:The snatch load should be heavy enough that touch-and-go is not sustainable but light enough that long breaks between reps can be avoided.