Freedom WOD Classes Warm Up: 7 Mins 500 M Row /  30 Cal Bike / 400 M Ski 5 Inchworms 10 Push Ups 10 Russian KBS 1:00 / Side Couch Stretch Strength Conditioning: 12 Min Cap Pick your poison 6 x 250/200 M Row 6 x 15/12 Cal Bike 6 x 200 M Run or

Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM 20 Pull Aparts 10 Burpees 10 Kip Swings 5 Strict Pull Ups / Ring Rows 10 Power Snatch Mobility: 6 Mins 1:30 / Side LAX Roll Shoulders 1:30 / Side LAX Roll Traps OR 6:00 Banded Shoulder Stretch Strength: 12 Mins 3 Max Effort Sets:

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Burpees 5 Negative Push Ups 5 Inchworms 10 Deadlifts :30 Handstand or Plank Hold Strength: 18 Mins 3 x Superset 10-12 HSPU OR Strict Press 12-15 DB Flies 3:00 rest between sets Metcon: 12 Min Cap  5 Rounds For Time: 8 Bench Press 155/105 10

Freedom WOD Classes Warm Up: 8 Mins 2:00 DU Practice 2 Rounds 20 Pull Aparts 10 Hang Power Snatch 5 Inchworms 5 Burpees Mobility: 15 Mins 1:30 / Side LAX Roll Quads 2 Min / Side Banded Samson Stretch 1:30 / Side KB Calf Smash 1:00 / Side Straight Leg Calf Stretch 1:00 / Side

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Lateral Monster Band Walk 15 Banded Glute Bridges 10 Banded Air Squats 5 MB Cleans Then: 1:30 / Side LAX Roll Glutes Strength: 15 Mins 3 x Superset 4 Front Squats @ 70% 8 Back Squats *Perform both sets back to back with

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son