Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 15 Pull Aparts 10 Strict Press 10 Push Press 10 RDLs Then 400 M Run Strength & Technique: 20 Mins Coach Lead Review: Jerk Drive – Video Split Jerk Then: 3 x Complex 4 Strict Press (80% or less) 2 Jerk Drives 4 Split Jerks –

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 15 / Side Clam Shells 15 / Side Lateral Leg Lifts 15 / Side Hip Bridges 15 Air Squats 10 Power Snatch Strength: 18 Mins (including warm up) 3 x Superset 4 Front Squats (80% or less) 16 Alternating Goblet Step Ups 3:00 Rest Between

Welcome back from the long weekend. We hope you all had a great Memorial Day! The last day to register for Guardian Games is this Saturday! If you are looking to be on a team or volunteer please let Kyle know. We still need roughly 5 judges from 9:30 a.m – Noon on June 11th

Today is an active recovery day before Murph tomorrow. Please sign up on Mindbody for your Murph heat time and show up 15-30 minutes before to warm up. After Murph is done we will be heading over to Maxline for a little social hour to reminisce about how terrible Murph was. Freedom WOD Classes Warm

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 200 M Run 20 Pull Aparts 10 Hang Power Snatch 5 Burpees Mobility: 14 Mins 1:30 / Side LAX Roll Traps 1:30 / Side Posterior Shoulder Roll 5:00 Banded Shoulder Stretches 1:30 / Side Banded Samson Stretch OR Athlete Choice Metcon: 12 Mins 12 Min EMOM

Saturday Murph Schedule: 8:30 a.m doors open – Get yourself warmed up! 8:45 a.m WOD breakdown 9:00 a.m Heat 1 10:00 a.m Heat 2 *Register on Mindbody! **After Party** When we wrap up we will head across the street to Maxline Brewery from roughly 12:00-1:30 p.m Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: