Freedom WOD Classes Warm Up: 12 Mins  3:00 / Side Quad Smash 1:00 / Side Couch Stretch 20 Band Pull Aparts 10 Cuban Rotations 10 Push Ups 20 Tricep Extensions Strength: 16 Mins 3 x Giantset 5-8 Dips – weighted if possible 12-15 DB Bench Press 3:00 Rest Metcon: 12 Mins 12 Min Partner AMRAP:

Freedom WOD Classes Warm Up 10 Mins 2:00 Row 2 Rounds: 10 Kip Swings 10 Barbell High Pulls 10 Cuban Rotations 10 Superman Hold Scap Squeeze – Video 10 Ring Rows Strength: 18 Mins 3 x Giant Set 3-5 Strict Pull Ups 10-15 Kip Pull Ups – Murph style 15-20 / Side Cross Body Rows

Freedom WOD Classes Warm Up 5 Mins 200 M Jog 5 Inchworms 5 Burpees 10 Air Squats 10 / Side Leg Swings Metcon: 35 Min Cap “Manion” 7 Rounds For Time: 400 M Run 29 Back Squats 135/95 sc 95/65 Functional Bodybuilding Class Tuesday: Back and Triceps: 1)  4×25 Straight Bar Lat Pull Down 2)

Happy belated birthday Rindi! Freedom WOD Classes Warm Up: 10 Mins 1:00 PVC Pass Throughs 5 Inchworms 10 Push Ups 10 Box Step Ups 10 Cuban Rotation :30 HS Hold 1:30 / Side LAX Rotator Cuff Strength: 12 Mins 2 x Giantset 5-8 Dips – weighted if possible 15-25 DB Bench Press 3:00 Rest Metcon:

Freedom WOD Classes Warm Up: 7 Mins 20 Pull Aparts 20 Band Pass Throughs 20 Air Squats 10 Kip Swings 10 Band T’s 10 Band Y’s 10 Band I’s Strength:  14 Mins 2 x Giantset 3-5 Strict Pull Ups (Vest / Weighted as needed) 12-18 Kip Pull Ups (Vest if needed) 15-25 / Side Crossbody

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when