Freedom WOD Classes Warm Up: 10 Mins 20 banded pull aparts 20 banded pass throughs 10/side single arm banded shoulder press Down And Back Samson Stretch 10 kip swings Down And Back Plate Overhead Walk 5 Knee to Elbows Week 13: De-Load Strength: 12-15 Mins Snatch using 90% of your 1RM to calculate load 40%

Freedom WOD Classes Warm Up: 10 Mins Two Rounds: 2 minute row, increase pace every 30 seconds Samson stretch and hold 30 seconds/side 10 banded glute bridges w/ 3 second hold at top 10 Push ups 10 empty barbell deadlift 5 burpees Week 13: De-Load Strength: 15 Mins Deadlift 90% of your 1RM to calculate

Freedom WOD Classes Warm Up: 10 Mins High Knees, down and back Butt Kickers, down and back 10 Banded from rig single arm row (hold for 10 sec/side) 5 empty Barbell bench, close grip 5 empty barbell bench, wide grip 10 empty barbell bench, regular grip 400m run Week 13: De-Load Strength: 15-20 Mins Bench

Freedom WOD Classes Warm Up: 10 Mins 2 min of bike (last 30 seconds increase speed to nearly a sprint) 3 Rounds: 15 air squats 30 sec hollow rock 5 push up Week 13: De-Load Strength: 15-20 Mins Back Squats 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X

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Saturday Partner WODs are back! 10:00am – 11:00am Metcon: 24 Min Cap  “Fireline Fitness” Partner WOD 1k Row 100 Wallballs 100 Cal Bike 100 Box Jumps (24/20) 100 Burpees 1k Row * Split Reps as needed