Freedom WOD Classes Warm Up: 10 Mins 2 minutes warm up bike Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” 10 Strict Press 10 Push Press Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER Week “A”: 20 Mins

Freedom WOD Classes Warm Up: 10 Mins 10 mins 2 Rounds 30 sec Ski 10 Scap Pull ups 5 Jumping Pull ups, 3 second negative 10 Strict Knee Raises 5 Inchwork with Push up Strength:  Week “A” 12 Mins EMOM x 5 Rounds Complete 1 Complex = 20 Sec Handstand + 2 HSPU Or Wall

New Programing starts this week. We will be set up on a similar rotation of the “A” “B” “C” week formate, however this program will focus on Olympic Lifting!   Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pull Apart 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead

Funday Team Wod! Freedom WOD Classes Metcon: 20 min cap Teams of 3 20 Min AMRAP Each team will have 1 Skierg. Partner A starts on the Skierg and accumulate Cals Partner B will accumulating max effort Air Squats Partner C will perform T-2-B NOTE: The team will be required to switch stations every 12/9

Starting Monday, Brody and Zak’s will be programming the next three weeks of Metcons as we start our new program! Freedom WOD Classes Warm Up: 12 Mins Warm Up With A Partner Two Rounds Partner A: 1:00 Min Bike Partner B: 10 Deadlifts 10 Ring Rows 10 Lunges One Partner Bikes for 1 min while

Freedom WOD Classes Warm Up 12 Mins 2:00 Double Under Practice 8 Cleans Lift Off (ground to knee) 8 Cleans Power Pulls (Ground To Hip) 8 Cleans High Pulls (Ground to Navel) 30 Sec Hollow Holds 2:00 Double Under Practice 8 High Hang Muscle Cleans 8 Above Knee Power Cleans 8 Full Squat Cleans 30