Freedom WOD Classes Warm Up 5 Mins 200 M Jog 5 Inchworms 5 Burpees 10 Air Squats 10 / Side Leg Swings Metcon: 35 Min Cap “Manion” 7 Rounds For Time: 400 M Run 29 Back Squats 135/95 sc 95/65 Functional Bodybuilding Class Tuesday: Back and Triceps: 1)  4×25 Straight Bar Lat Pull Down 2)

Happy belated birthday Rindi! Freedom WOD Classes Warm Up: 10 Mins 1:00 PVC Pass Throughs 5 Inchworms 10 Push Ups 10 Box Step Ups 10 Cuban Rotation :30 HS Hold 1:30 / Side LAX Rotator Cuff Strength: 12 Mins 2 x Giantset 5-8 Dips – weighted if possible 15-25 DB Bench Press 3:00 Rest Metcon:

Freedom WOD Classes Warm Up: 7 Mins 20 Pull Aparts 20 Band Pass Throughs 20 Air Squats 10 Kip Swings 10 Band T’s 10 Band Y’s 10 Band I’s Strength:  14 Mins 2 x Giantset 3-5 Strict Pull Ups (Vest / Weighted as needed) 12-18 Kip Pull Ups (Vest if needed) 15-25 / Side Crossbody

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when

Welcome to Coach Zack’s program! Freedom WOD Classes Warm Up 8 Mins 2:00 Bike / Row 2 Rounds: 10 Clean Deadlifts 10 Clean High Pulls 10 Front Squats 10 Kip Swings Strength: 24 mins 4:00 Warm Up 3 x 10 Power Cleans – touch n go – build to heavy with good technique 2:00 Rest

It’s not too late to register for the Nutrition Challenge! Remember you’re not officially signed up unless you put your name on the registration form at the front desk. Feel free to reach out to Ana at anamaltares@gmail.com for additional information and don’t forget to do your InBody scans if you haven’t yet. Freedom WOD