Freedom WOD Classes Warm Up: 8 Mins 2:00 Row 2 Rounds: 10 Good Mornings -band or bar 10 Power Cleans 10 Push Press 5 Inchworms Intervals: 12 Mins Every 4:00 x 3 Rounds: 500 M Row *2:00 cap per round. Metcon: 20 Min Cap “Wathen” For Time: 500 M Row 20 Clean & Jerks 115/75

Freedom WOD Classes Warm Up: 10 Mins 2:00 Bike / Row 2 Rounds: 10 Plate Ground 2 OH (light) 10 Plate Goblet Squats 10 Plate Deadlifts 10 Alt. Lunges – w/ or w/o plate Strength: 12 Mins 8 Min EMOM 1. 12-20 Alternating Overhead Lunges – 75/55 – from rack if desired 2. 10-15 GHD

Saturday Partner Metcon: Warm Up: 10 Mins 2 Rounds: .3 Bike 5 Jefferson Curls 5 Inchworms + Push Up 10 Deadlifts 10 Hang Power Cleans 10 Push Jerks Metcon: 30 Min Cap Partner “DT” 10 Rounds For Time: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 20/15 Cal Bike *1 athlete

Freedom WOD Classes Warm Up: 10 Mins 1:00 Wrist Mobility 2 Rounds 10 PVC Pass Throughs 5 Inchworms 10 OH Squats 10 Clean Deadlifts 10 Power Cleans Strength: 12 Mins 8 Min EMOM: Min 1: 10-15 Overhead Squats 95/65 or 50% 1RM Min 2: :45 Max Rep Wall Walk OR Max Distance Handstand Walk *OH

Merry Christmas ya filthy Hooligans! Reminder, check mindbody for the class schedule through the holidays. Freedom WOD Classes Warm Up: 9 Mins 2:00 Jump Rope 10 Push Press / Jerks 10 Kip Swings 10 Air Squats 5/Side Bird Dogs 10 Cuban Presses Strength – 12 Mins 8 Min EMOM 1. 10-15 Push Press 95/65 sc.

Freedom WOD Classes Warm Up: 4 Mins 1 min/side Hip/Ankle Mobility 2:00 Min Bike / Row / Ski N-S-N Over / Under Fence 5 Burpees Bodybuilding: 30 Mins 3 Sets per station OR 6 Min AMRAP (30 mins) Station 1: 15 Leg Presses Station 2: 8-12 Smith Machine Bulgarian Split Squat – Video (One partner