Freedom WOD Classes Warm Up: 7 Mins  2 Rounds :30/sd Ankle circles :30 Standing hip circles :30 hollow body hold :30 banded monster walk :30 jump rope :30 shuttle run Conditioning:  10 Mins Every 5:00 x 2 Rounds 600 M Run OR 750 M Row Metcon: 24 Min Cap “Liz Lemon Party” Buy-in: 1 mile

Murph Shirt Pre-Order deadline is approaching! Get yours in before 5/13 Freedom WOD Classes Warm Up: 8 Mins  2 Min row then 2 Rounds 8 Ring rows 8 Seated banded lat pull down 16 Glute bridges 8 KB RDL Strength: 16 Mins 3 x Giantset 3-5 Strict Pull Ups 10-15 Kipping Pull Ups 15-20 /

The deadline to order your Murph shirts is coming up! Get your name on the list before 5/13 Freedom WOD Classes Warm Up: 12 Mins  1:00 PVC ROM 1:00 Hip & ankle opener 1:00/sd LAX T-spine 2 Rounds 10 Squat therapy squats – Video (3-5 sec decent) 5 Snatch grip DL 5 Snatch hang high

Olympic lifting will change over this month. Snatch Tuesdays C&J Thursdays Freedom WOD Classes Warm Up 8 Mins 1:00/side LAX chest 20 Banded pull aparts 20 Banded tricep extension 10/sd Banded woodchoppers 20 Deadbugs Strength: 14 Mins 3 x Superset 5-8 Dips – weighted if possible 12-15 DB Bench Press 3:00 Rest Metcon: 16 Min

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 m run 15 Banded pull aparts 15 Banded pass throughs 5 push ups 10 air squats Strength: 14 Mins 3 x Superset 5-8 Dips – weighted if possible 12-15 DB Bench Press 3:00 Rest Metcon: 20 Mins “Diamond Dogs” Team of 3 wod 20 min