Freedom WOD Classes Warm Up: 6 mins 5 Inchworms 2 Rounds: 10 Barbell Back Squats 10 Barbell Goodmornings 10 Deadlifts :30 Plank Midline: 9 Mins 3 Round Rotating Tabata :45/:15 Left Side Hip Lift – Video Right Side Hip Lift Hollow Hold Flutter Kicks Mobility: 8 Mins 2:00 / Side Hamstring Barbell Smash 2:00 /

Freedom WOD Classes Warm Up: 5 mins 1:00 PVC Shoulder ROM 1:00 PVC Static Overhead Squat – Facing wall as needed 10 Box Jumps / Step Ups 10 Power Snatch 10 Squat Snatch Mobility: 4 Mins 2:00 / Side LAX Roll Traps Strength 16 Mins Squat Snatch Intermediate-Advanced = 4×3 *Not Touch n’ Go *Build

Happy Birthday to our beautiful niece Mariah! It turns out everyone likes you when you’re 22! Freedom WOD Classes Warm Up: 6 mins 2 Rounds: 20 Pull Aparts 10 Burpees 10 Cuban Rotation Presses – Video @ :50 seconds Strength / Mobility:  20 Mins 3 Giant Sets of: 6 Strict Press 70% 4 Split Jerks

Freedom WOD Classes Warm Up: 6 mins 1:00 / Side Samson Stretch 15 Monster Band Squats 10 / Side Lateral Monster Band Walks 10 Kip Swings 10 Push Ups Strength / Mobility:  20 Mins 3 Giant Sets of: 10 Tempo Monster Band Back Squats 35-40% of 1RM (band just above knees) *3-2-1-1 (3 seconds down,

Freedom WOD Classes Warm Up: 5 mins Row / Bike Mini Intervals on a 5:00 Clock: 0:00 3:00 at Moderate Pace 3:00-3:15 Intense (not sprint) 3:15-4:00 Moderate 4:00-4:15 Intense 4:15-5:00 Moderate Mobility: 6 Mins 2:00 Hamstring Stretch 2:00 / Side LAX Roll Scap Border Strength 16 Mins Squat Snatch Intermediate-Advanced = 4×3 *Not Touch n’

Attention Hooligans! Due to some logistical issues with renting out the Rolland Moore Park, the FOP Benevolent Non-Profit needs to move the Barbells & Badges competition and the rest of the tournaments (Basketball, Softball & Cornhole) to August 28th. It is also going to be a one day event. We’re sorry for the last minute