Freedom WOD Classes Warm Up: 8 Mins 2:00 Bike / Row 1:00 PVC ROM 1:30 / Side LAX Chest 2 Rounds: 8 Push Ups 15 Band Tricep Extensions Strength: 15 Mins 2 x Giant Set 10-15 Matador Dips – share bars even if you have to go out of order 10 Alt DB Bench Press

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents

Here We Go! CrossFit Open 23.3! Freedom WOD Classes RX Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap

New Clue From Dave Castro For 23.3 Freedom WOD Classes Warm Up: 13 Mins 4 Mins to roll out/mobilize Then 1 Min Row, Bike, or Ski 10 Banded Lat Press Down Plate Warm Up Strength/Conditioning: 15 mins Note: If you’re competing in the Open you should throttle back and do less today aka don’t tear

Freedom WOD Classes Warm Up: 10 mins 2 Rounds 8 Banded Good Mornings 8 RDL 8 Strict Press Mobility: 10 mins Athlete Choice Roll out quads, glutes, hamstrings, calfs, chest, shoulder, t-spine ect Strength: 5 mins 5 Min EMOM 3-7 Walk Walks on the min (Add 1 More Rep To Min 2,3, 4 & 5

Freedom WOD Classes Warm Up: 5 Mins 1:00 Min Double Under Practice 10 KB Deadlift 10 Strict Knee Raises 1:00 Min Double Under practice 10 KB Swings 20 Sec Hollow Hold Mobility: 2 min /side Couch Stretch Strength: 10 Mins 3 Rounds = 7.5 Mins 30 Secs Hollow Rocks 30 Secs Reverse Crunch 30 Secs