Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh. Freedom WOD Classes Warm Up: 8 Mins 200 M Run or 250 M Row 50′

Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM 2 Rounds: 10 Kip Swings or Ring Rows 10 Power Cleans :30 Ring Plank or Normal Plank (feet on ground, support top plank holding rings) Strength – 18 Mins 3 x Superset 5-8 Power Cleans Tn’Go 10-20 Pull Ups – Murph Variation 4:00 Rest *Aim

Thank you for coming out to Odell’s this weekend Hooligans! It was great to see everyone out and about in the world. Next up… MURPH! Freedom WOD Classes Warm Up: 10 mins 2 Rounds: Down & Back Samson Stretch 15 Air Squats 10 Push Press 5 Barbell Jefferson Curls Then 2:00 Jump Rope Strength: 18

Ladies combine and drink some wine Dude bros appear and drink some beer Let’s raise a glass to our hooligan nation, come together, enjoy the libations! We’ll see you all Saturday at Odell’s 5:30 p.m Freedom WOD Classes Warm Up: 5 Mins 1 Round of Musical Medball Chairs *10 Burpees if knocked out then 2:00

Freedom WOD Classes Warm Up: 10 Mins 50′ Bear Crawl 10 Alt. Lunges 10 RDLs 10 Front Squats 10 Clean High Pulls 10 Hang Power Cleans Then 2:00 DU 1:30 / Side LAX Roll Glutes Strength: 18 Mins 3 x Superset 5-8 Back Squats 20-40 Air Squats (weight vest?) 4:00 Rest Between Sets Metcon: 15

Women’s Wine and Bros & Brews is this Saturday! RSVP on FB if you have one and if not, show up anyways. Odell’s – 4/22 – 5:30 p.m Be there or be square Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 5 Burpees 5 Inchworms 5 Push Ups w/ 5 Sec Plank BT Each