Saturday Murph Schedule:
8:30 a.m doors open – Get yourself warmed up!
8:45 a.m WOD breakdown
9:00 a.m Heat 1
10:00 a.m Heat 2
*Register on Mindbody!

**After Party**
When we wrap up we will head across the street to Maxline Brewery from roughly 12:00-1:30 p.m

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
10 / Side Lateral Monster Band Walk
15 Banded Glute Bridges
10 Banded Air Squats
10 Alternating Lunges
200 M Run

Strength: 15 Mins
3 x 10 / Side
Bulgarian Split Squats – with or without weight
*Roll glutes and stretch during rest. Use the full 15 minutes

Metcon: 15 Min Cap 
3 Rounds For Time:
200 M Single Arm Farmer Carry 53/35 – switch hands at 100 M
30 Russian KBS 53/35
20 Alternating KB Step Ups 53/35 – any height