Snatch and Run! Freedom WOD Classes Warm Up 7 Mins Toe walks (down and back) Heel walks (down and back) Walking High Kicks (down and back) Floor sweepers (down and back) Butt kickers (down and back) High knees (down and back) A Skip N-S-N – Video B Skip N-S-N – Video Single Leg Broad Jump

Test Week “B” Compare To 3/30/26 Freedom WOD Classes Warm Up: 10 Mins 90 Sec /side lax ball chest Then 2 Rounds 15 Banded Pull Aparts 5 Push Ups 5 Box Step Ups 5 Burpees 5 Box Jumps Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN

Saturday Team Fun! Freedom WOD Classes Metcon:  Metcon: 10:00-11:00 In Teams Of 3 100 Cal Row 45 Snatches 95/65 100 Cal Row 45 Clean  95/65 100 Cal Row 45 Thrusters 95/65 One person must hang from the pull up rig. While one person is accumulating cals/reps. One person is resting. Switch out as needed but

Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash then 1 Min Row or Ski Erg 30 Sec Plank 1 Min Row or Ski Erg 30 Sec Hollow Rocks or Hold 1 Min Row or Ski Erg 30 Sec Burpees Strength: 8 Mins 2 Rounds Tabata 45/15 45 Reverse Crunch 15 Sec

Freedom WOD Classes Warm Up: 10 Mins 1:00 /side Front and lateral kicks 1:00 Hip and ankle openers Then 2 Rounds Monster Walks (down/back) 8 Banded Wall Balls Deadlifts (w/band around knees) 8 Banded Wall Balls (w/band around knees) Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU

https://givebutter.com/dnr-is-saving-lives-2026 Well… we did it! You all came together to help out one of our own. Through your efforts you have raised $1900 for Tash and her non-profit “No More Under”. Which means yours truly will be coaching a day of classes his “swim trunks”.  We do have a few more days left to see