Freedom WOD Classes Warm Up: 10 Mins 500 M Row 1:00 PVC ROM 2 Rounds: 5 Inchworms 10 Push Ups 10 Kip Swings 10 Ring Rows Strength: 12 Mins Then: 10 Min E(very other)MOM – 5 Rounds: 5-10 Pull Ups – as hard as possible but still unbroken *Kipping allowed, ring rows, c2b, negatives. Your

Freedom WOD Classes Warm Up: 10 Mins 15 Pull Aparts 10 Ring Rows 20 Air Squats 10 Sotts Press 10 PVC OH Squats 10 Prove PVC Presses Then: 2:00 T-Spine Roll – LAX or Foam Roller Strength / Technique: 20 Mins Snatch – squat snatch if appropriate 2 x5 Complexes @ 50% or less: 1

Have a great Veterans Day aka Armistice Day tomorrow! The Armistice of 11 November 1918 was the armistice signed at Le Francport near Compiègne that ended fighting on land, sea and air in World War I. Also happy birthday to all of you Marines out there! *This is a repeat hero wod from March 21,

Freedom WOD Classes Warm Up: 12 Mins 1:00 PVC ROM 1:30 / Side LAX Rotator Cuff or Traps 2 Rounds: 8 Ring Rows 8 Ring T’s 8 Ring Y’s 10 Air Squats 10 Clean High Pulls 10 Power Cleans Strength: 15 Mins 1 x 6 Tempo Squat Clean 50% Then: 5-3-3-1-1 Squat Clean – build

Freedom WOD Classes Warm Up: 10 Mins 30/24 Cal Row or Bike 25 Pull Aparts 10 Jerk Drives 10 Push Press 10 / Side KB Bottoms Up Presses 20 Step Ups Strength: 15 Mins Keep in mind we will be doing a Hero WOD on Friday with 90 pull ups! Reduce reps and focus on

Hello Hooligans! Most of the prizes for the Halloween Fundraiser Drawing have been claimed, except… The Grand Prize of the half day surf lesson on Horsetooth Reservoir with the one and only Dude Dad Taylor. Check your tickets or we are going to redraw! 380173 Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 20