We Need 20 Volunteer Judges for BarBells and Badges on August 13th!
Let Kody Or Kyle Know If You Can Help.

Freedom WOD Classes

Warm Up: 12 Mins
Wall-2-Wall Walking Samson Stretch
20 Air Squats 
30 Sec Hollow Rocks or Hold
10 Box Step Ups
30 Sec Mountain Climbers or Plank Hold
20 Air Squats
Wall-2-Wall Walking Samson Stretch

Strength: 10 mins
Week4: Deload 
Back Squats @ 50% of 1RM
10 Min EMOM x 2 Reps

Metcon: 15 Min Cap
50 Alt Lunges
30 K-2-E
50 Sit Ups
30 Box Jumps 24/30
50 Sit Ups
30 K-2-E
50 Alt Lunges

Scale:
30 Alt Lunges
30 K-2-E
30 Sit Ups
30 Box Jumps 24/30
30 Sit Ups
30 K-2-E
30 Alt Lunges