Click the link below to vote! Remember you can vote as many times as you have emails. Ask you friends and family to vote as well. We would love to win this for the 3rd year in a row. 

https://mountainmediagroupllc.secondstreetapp.com/og/eab0acde-e591-4ea5-a533-01adf7c7e4db/gallery/328126565

Freedom WOD Classes

Warm Up:
200m Row or Cal Bike 14/11
Then
2 Rounds
5 Spealer Rolls
3 Three Position Snatch complex  (sq snatch + low hang sq snatch + high hang sq snatch)
15 Banded Pass Throughs
Then
60 sec /side Couch Stretch

Strength: 15 mins
3 Position Snatch (Squat Snatch  + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 50, 55 & 60%
Rest/Mobilize 2:00 mins between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

Metcon: 16 Min Cap
8 Rounds
90 Sec to complete:
10 Single Arm Alt Devil’s Press 50/35
200/175m Row or Bike 14/11 Cal
Rest 30 sec