Freedom WOD Classes Warm Up: 12 Mins 2 Rounds: 15 Air Squats 8/Side Elevated Split Squat – Video – no weight 10 Ring Rows 10 Hang Power Cleans Then: 1:30 / Side LAX Roll Glutes 2:00 Hip & Ankle Opener Strength: 12 Mins (including set up) On a 12:00 clock Every 4:00 (3 Supersets) 8-10

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 Push Ups 3 Inchworms 10 Anchor T2B 3 KB Jefferson Curls 10 Russian KBS Strength: 12 Mins On a 12:00 clock Every 4:00 (3 Supersets) 8-12 Matador Dips 10/Side Tall Kneeling Filly Press – Video *Mobility Between Sets: Band Shoulder Stretches, Glute Rolling, etc Metcon:

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 10 Kip Swings 12 Alternating Lunges 10 Ring Rows 6 / Side Step Ups (not alternating) 20 Banded Curls Strength: 18 Mins On a 18:00 clock Every 4:00 (3 Supersets) 8-10/Side Back Rack Lunges (not alternating) 5-8 Wide Grip Strict Pull Ups – make challenging: bands

Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM Then 2 Rounds: :15 Ring Support or :30 Plank 10 MB Cleans 5 Inchworms Core or Gymnastics Skills – 15 Mins Option 1: Ring Stability and Progressions Level 1: Ring Supports / Skin the Cats Level 2: Ring Inversion Holds Level 3: Back Lever Progressions

Welcome to Halloween WOD Week! Freedom WOD Classes Warm Up: 8 Mins 2:00 Air Squats – “Flower” Moby – Bring Sally Up 20 Pull Aparts 10 OH Squats or Front Squats 10 Hang Power Clean 10 Hang Power Snatch 20 Pull Aparts Strength: 18 Mins (including set up) On a 12:00 clock Every 4:00 (3

Tomorrow (Saturday) is our Halloween Costume Party WOD! We’ll see you at 10:00 a.m Or between 8-10 if you are doing an InBody scan for Harvest Hustle Freedom WOD Classes Warm Up: 7 Mins 2:00 DU Practice Then 2 Rounds: 8/Side Reverse Lunge 10 Bent Over BB Row :30 Hollow Hold Strength: 15 Mins (including