Freedom WOD Classes Warm Up: 8 Mins 500 M Row / . 7 Bike 20 Alt. Step Ups 10 Strict Knee Raises 10 Bottoms Up KB Press 10 Box Jumps 20 Pull Aparts Interval EMOM Ladder – 8 Mins 4 Min EMOM Ladder Then 4 Min AMRAP – Row / Bike / Ski Males: 10-10-10-10-Then

Freedom WOD Classes Warm Up: 10 Min Cap 400 M Run 2 Rounds: 8 Push Ups w/ 5 sec plank between reps 8 Ring I’s 8 Ring T’s :30 L-Sit / Tuck / Hollow Metcon: 30 Min Cap Buy In: 50 Sit Ups 1 Rounds: 40 Push Ups 800 M Run 2 Rounds: 20 Push

It’s time to start paying attention to the WOD page in preparation for Murph. If you are planning to wear a vest for Murph, bring it in today for strength. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Air Squats 8 Scap Pull Ups 8 Goblet Squats 8 Kip Swings 8 Front Squats

Freedom WOD Classes Warm Up: 6 Mins 6 Min Circuit: 20 Pull Aparts 10 Wall Glides 8 Power Cleans 8 Front Squats 8 Strict Press 8 Push Press Olympic Strength: 20 mins 8 Min Coach Lead -Hip Scoop – focus on pushing hip to bar w/ flat feet Then 10 Min EMOM 0:00-5:00 – 2

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 8/Side Split Leg Lifts 10 Kip Swings 5 Inchworms 10 Push Ups 1:30 / Side LAX Roll Chest Strength: 8 Mins 8 Min EMOM: Odd: 4 Bench Press 75-80% Even: Core – Max Effort Static Hold Core options: – Hanging L-Sit or L-Tuck – Video

Freedom WOD Classes Warm Up: 6 Mins 500 M Row / .6 Mile Bike 1:00 PVC ROM 8 Power Cleans 8 Strict Press 8 Push Press 8 Clean & Jerks Interval EMOM Ladder – 8 Mins 8 Min EMOM Ladder for Cals – Row, Bike or Ski Males: 6-8-10-12-12-12-12-12 Females: 3-5-7-9-9-9-9-9 Modified: 4-5-6-7-7-7-7-7 *Every round