Happy 21st Birthday Coach Annie! Its so crazy to think that you came in the doors six years ago! We never imagined the  impact you would have on our entire community. You are truly special and we are lucky to have you in the Hooligan family! Freedom WOD Classes Warm Up: 8 mins 500 M

Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 15 Glute Bridges 10 / Side X-Band Walks 10 / Side Fire Hydrants 10 MB Cleans Mobility: 4 Mins 2:00 / Side Glute Roll Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 Rounds: 3 Hang Squat Cleans + 1 Squat Clean *Use these

Freedom WOD Classes Warm Up: 5 Mins 30 Banded Pull Aparts 10 Air Squats 10 Strict Press 10 MB Cleans 10 Push Press Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 x 3 Split Jerks w/ 2 sec pause *Use these sets to build in weight and warm up 3 x 3

Freedom WOD Classes Warm Up: 9 Mins 2 Rounds: :30 Hollow Hold 5 Burpees 10 Box Jumps 5 / Side Lunges Then: 2:00 / Side Samson Stretch Strength: 12 mins 12 Min Circuit: 15 / Side Banded Overhead Pallof Press – Video 10 MB or Rower Pike Ups 5 / Side Strict Knee Raises w/

Freedom WOD Classes Warm Up: 7 Mins 5 Jefferson Curls 5 Inchworms :30 / Side Samson Then 2 Rounds: 10 Air Squats 10 Russian KBS 10 Deadlifts 10 Power Snatch Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 x 3 Hang Squat Snatch + 1 Squat Snatch *Use these sets to build

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds – :30 each PVC Pass Throughs Air Squats Push Ups Burpees Then 2:00 / Side Lat Roll Home WOD: 30 Min Cap Partial “Barbara” 3 Rounds For Time (instead of 5 rft) 20 Pull-Ups OR 10 / Side Bent Over DB Rows 30 Push-Ups 40 Sit-Ups