Click the link below or Scan the QR Code 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: 12 Mins
2:00 /leg Barbell Smash
Then
200/175m Row 
15 Air Squats
10 Single Leg Squat Jumps
15 Air Squats
200/175m Row
Then
90 Sec /Side Lax Ball Roll Glutes

Strength: 10 mins
Deload Week
Back Squats @ 50% of 1RM
10 Min EMOM x 3 Reps

Metcon: 20 Min 
3 Rounds
30/24 Cal Row
20 DB Box Step Ups  50/35
10 Thrusters 95/65

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.