Warm Up: 14 Mins 500 M Row 20 Pull Aparts 10 / Side DB Ext. Rotation 10 Push Ups 20 Lunges 20 Squats 10 Hang Power Snatch Then 1:30 / Side LAX Glutes OR Posterior Shoulder Metcon: 20 Mins Partner Vs. Cindy 4 Rounds per partner Athlete 1: 500/400 M Row Athlete 2: AMRAP of:

Freedom WOD Classes Warm Up: 10 Mins Down & Back: Butt Kicks High Knees Toe Touch Kicks Samson Duck Walk Inchworms (down only) 4 Round bottom to bottom air squats :20/:10 Then 2:00 / Side LAX Glutes or 4:00 Hip / leg stretch Strength: 12 Mins 6 Min EMOM: Min 1: 4 Back Squats 70-80%

Freedom WOD Classes Warm-Up: – 5 Mins While coach explains new bodybuilding: PVC ROM, Cat Cows, etc Bodybuilding: 32 Mins 4 Stations – 8 Min AMRAP at each Up to 4 athletes at each station 2-3 Sets per station. *One person at each station (including rest) and go conga line style. Rotate when everyone finishes.

Freedom WOD Classes Warm Up: 10 Mins 1:00 Hip 90/90s 10 / Side Fire Hydrants Then 2 Rounds: 10 DL 10 Clean High Pulls 10 Power Cleans 10 Strict Press 10 Push Jerk Strength – 12 Mins 6 Min EMOM Min 1. 4 Power Clean & Jerks 65-75% – Quick Singles Min 2. 15/12 Cal

Freedom WOD Classes Warm Up: 10 Mins 400 M Run 5 Inchworms 50′ Walking Samson 50′ Crab Walk 20 Air Squats 1:00 / Side Pigeon 1:30 Hip & Ankle Opener Strength: 5 Mins 3 Min AMRAP: Wall Walks OR Strict HSPU Metcon: 25 Min Cap For Time: 150 Air Squats 400 M Run 150 Russian

Freedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 2:00 Bike / Row 10 / Side KB Bottoms Up Press 16 Alt. DB C&J 10 Kip Swings 10 Strict Knee Raises Strength WOD: 12 Mins 6 Min EMOM 1. 15/12 Cal Bike / Row 2. 4 Squat Snatch 65-75% – Singles