Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Burpees 15 Band Good Mornings 15 Band Strict Press Wall to Wall: Crab Walk Spiderman Walk Mobility: 6 Mins Coach Lead Shoulder Stretches Strength: 15 Mins 3 x Superset 10-15 Bench Press @45-50% 10-20 Push Ups – Any variation (knees, hand release, ring push ups,

Murph shirt orders are open! You can find the mock up on the TV in the lobby. Thank you Coach Tyler for the annual Murph shirt design! Happy Cinco De Beast Mode! Freedom WOD Classes Warm Up: 7 Mins 400 M Run 10/Side Front and Lateral Kicks 10 Air Squats 10 Alternating Lunges 10 Front

Freedom WOD Classes Warm Up: 9 mins 2:00 DU Practice 1:00 PVC ROM :30 Hollow Hold :30 Plank Hold 5 Right Arm DB Push Press 5 Left Arm DB Push Press Core Strength: 8 Mins 4 Round Rotating Tabata :20 / :10 MB Tuck Up – Video Right Plank Hip Lift Plank DB Pull Through

Freedom WOD Classes Warm Up: 7 Mins 500 M Row /  30 Cal Bike / 400 M Ski 5 Inchworms 10 Push Ups 10 Russian KBS 1:00 / Side Couch Stretch Strength Conditioning: 12 Min Cap Pick your poison 6 x 250/200 M Row 6 x 15/12 Cal Bike 6 x 200 M Run or

Freedom WOD Classes Warm Up: 6 Mins 1:00 PVC ROM 20 Pull Aparts 10 Burpees 10 Kip Swings 5 Strict Pull Ups / Ring Rows 10 Power Snatch Mobility: 6 Mins 1:30 / Side LAX Roll Shoulders 1:30 / Side LAX Roll Traps OR 6:00 Banded Shoulder Stretch Strength: 12 Mins 3 Max Effort Sets:

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Burpees 5 Negative Push Ups 5 Inchworms 10 Deadlifts :30 Handstand or Plank Hold Strength: 18 Mins 3 x Superset 10-12 HSPU OR Strict Press 12-15 DB Flies 3:00 rest between sets Metcon: 12 Min Cap  5 Rounds For Time: 8 Bench Press 155/105 10