Thanks to everyone that came out to compete, volunteer and spectate this past weekend for our 5th annual Barbells and Badges Fundraising Competition!

Freedom WOD Classes

Warm Up:
6 Wall-2-Wall Shuttle Runs
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: 20 mins
Deload Week with form being the biggest goal of todays strength
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: 20 Min Cap
Teams of 2
12 Rounds For Time:
12 Hang Power Snatches 95/65 or Lighter
9 Burpees
6 x Wall-2-Wall Shuttle Run

Switch After Fully Completed Rounds (6 Each) you go I go style.
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

Woutkout with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body, during our delaod week.