Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM 20 Banded Lat Press Downs 20 Banded Tricep Extensions 20 Banded Pull Aparts 10 Kip Swings 5 Strict Pull Ups Mobility: 5 Mins 2:00 / Side Roll Scapula Border Strength: 12 mins Gymnastics Complex – Each complex will increase by 1 rep. If you are

Freedom WOD Classes Warm Up: 7 Mins 400 M Run 10 KB RDL 10 Russian KBS 10 Power Snatch 1:00 PVC ROM 1:00 Hip & Ankle Opener Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 x 3 Hang Squat Snatch + 1 Squat Snatch *Use these sets to build in weight and

Happy 21st Birthday Coach Annie! Its so crazy to think that you came in the doors six years ago! We never imagined the  impact you would have on our entire community. You are truly special and we are lucky to have you in the Hooligan family! Freedom WOD Classes Warm Up: 8 mins 500 M

Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 15 Glute Bridges 10 / Side X-Band Walks 10 / Side Fire Hydrants 10 MB Cleans Mobility: 4 Mins 2:00 / Side Glute Roll Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 Rounds: 3 Hang Squat Cleans + 1 Squat Clean *Use these

Freedom WOD Classes Warm Up: 5 Mins 30 Banded Pull Aparts 10 Air Squats 10 Strict Press 10 MB Cleans 10 Push Press Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 x 3 Split Jerks w/ 2 sec pause *Use these sets to build in weight and warm up 3 x 3

Freedom WOD Classes Warm Up: 9 Mins 2 Rounds: :30 Hollow Hold 5 Burpees 10 Box Jumps 5 / Side Lunges Then: 2:00 / Side Samson Stretch Strength: 12 mins 12 Min Circuit: 15 / Side Banded Overhead Pallof Press – Video 10 MB or Rower Pike Ups 5 / Side Strict Knee Raises w/