Freedom WOD Classes Warm Up: 9 Mins 1:00 PVC ROM 15 Air Squats 10 Snatch Lift Offs 10 Hang Power Snatch 10 Tall Snatch – Video 10 Burpees 1:30 / Side LAX Roll Rotator Cuff Strength & Technique: 20 Mins Tall Snatch – Video – 5 Mins Then: 3 x Superset @ 65% or less

Reminder that any team who competed at the Guardian Games receives a discounted registration for Barbells & Badges on August 13th. Let us know if you need help building a team! Freedom WOD Classes Warm Up: 8 Mins Wall to Wall (not down and back): High Knees Butt Kicks Toe Touch (ninja kicks) Walking Quad

HOOLIGAN’S Time to help out and support one of our own! If you haven’t had the chance to meet Chris Dunn then you are missing out! Chris, his wife Susan and two of their kids; Ren and Aaron have been part of the gym for over a year now (started Feb 2021). Chris typically goes

Freedom WOD Classes Warm Up: 8 Mins 2:00 DU Practice 2 Rounds: 5 / Side Split Leg Raises 10 / Side Fire Hydrants 10 / Side Donkey Kicks Then 1:30 Hip & Ankle Opener Strength: 18 Mins (including warm up) 3 x Superset 6 Front Squats (75% or less) 8 / Side DB or KB

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 5 Inchworms 5 Burpees 10 Russian KBS 20 Pull Aparts Strength Conditioning: 8 Mins 8 Sprint Intervals: :20 Sprint / :40 Rest Row or Bike or Ski Mobility: 6 Mins 1:00 Butterfly Stretch 1:30 / Side Couch Stretch 1:00 / Side Pigeon Stretch Metcon: 20 Min

Hooligans!! I am so grateful for all of your help this weekend at Guardian Games!! We had so many volunteers step up to make this thing possible and athletes grind out in some unforgiving heat. I know it was hard work and an amazing effort put forth by everyone out there. Hooligan nation has no