Yo Adrian! Are you coming to Odell’s brewery this Saturday at 5:00 p.m?!! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 16 Alt Lunges 10 Banded Air Squats 10 Scap Pull Ups 10 Kip Swings :30 Hollow Hold 200 M Row Strength Retest Week Compare to 10/6/25: 2:00 Max Rep T2B 5 Min Rest

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Back Squats 10 Back Rack Lunges 10 Ring Rows :30 Hollow Hold Then 2:00 / Side LAX Glutes OR 4:00 Hip Stretch Strength: 12 Mins 8 Min EMOM: Min 1: Max Rep Back Squat 135/95 or ~ 50% Min 2: Rest Metcon: 14 Mins “What’s

Next Saturday we’ll be taking to streets! Meet us at Odell’s 1/31 at 5:00 p.m for some good times! Freedom WOD Classes Warm-Up: – 4 Mins 1:00 HS Hold 10 Deadlifts 20/16 Cal Bike Bodybuilding: 30 Mins 3 Sets per station OR 6 Min AMRAP (30 mins) Station 1: 15 Leg Presses Station 2: 8-12

Freedom WOD Classes Warm Up: 12 Mins 5 KB Jefferson Curls 10 KB DL 10 Russian KB Swings 1:30 / Side Chest Smash 1:30 / Side LAX Roll Posterior Shoulder 15 Ring Rows 10 Burpees 5 Negative Push Ups Strength – 12 Mins 8 Min EMOM Min 1. Max Rep Push Up Min 2. 10-15

Freedom WOD Classes Warm Up: 8 Mins 500 M Row 2 Rounds: 10 / Side KB Bottoms Up Press 10 / Side DB Ext. Rotation 10 Hang Clean High Pulls 10 Hang Power Cleans Intervals: 12 Mins Every 3:00 x 4 Rounds 350 M Row *1:30 cap each round Metcon: 16 Mins “Because I was

Freedom WOD Classes Warm Up: 10 Mins 4 Round Air Squat Tabata :20/:10 10 / Side Front & Lateral Kicks Down & Back Samson Stretch Down – Inchworms Back – Crab Walk 1:00 PVC ROM :30 Hollow Rocks 10 Kip Swings Strength: 12 Mins 8 Min EMOM 1. 10-15 HEAVY Wallballs *try to do about