New Programing starts this week. We will be set up on a similar rotation of the “A” “B” “C” week formate, however this program will focus on Olympic Lifting!   Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Pull Apart 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead

Funday Team Wod! Freedom WOD Classes Metcon: 20 min cap Teams of 3 20 Min AMRAP Each team will have 1 Skierg. Partner A starts on the Skierg and accumulate Cals Partner B will accumulating max effort Air Squats Partner C will perform T-2-B NOTE: The team will be required to switch stations every 12/9

Starting Monday, Brody and Zak’s will be programming the next three weeks of Metcons as we start our new program! Freedom WOD Classes Warm Up: 12 Mins Warm Up With A Partner Two Rounds Partner A: 1:00 Min Bike Partner B: 10 Deadlifts 10 Ring Rows 10 Lunges One Partner Bikes for 1 min while

Freedom WOD Classes Warm Up 12 Mins 2:00 Double Under Practice 8 Cleans Lift Off (ground to knee) 8 Cleans Power Pulls (Ground To Hip) 8 Cleans High Pulls (Ground to Navel) 30 Sec Hollow Holds 2:00 Double Under Practice 8 High Hang Muscle Cleans 8 Above Knee Power Cleans 8 Full Squat Cleans 30

Freedom WOD Classes Warm Up 12 Mins 400 M Run Monster/X-band Walks (down and back) 12 Banded Good Mornings 30 Sec Hang Hold From Pull Up Bar 400 M Run 12 Air Squats 12 KB Swings 30 Sec Hang Hold From Pull Up Bar Then 5 Mins to: Roll out Legs and Forearms Strength: No

Freedom WOD Classes Warm Up 12 Mins 20 Banded or PVC Pass Throughs or Windmills Walking Samson Stretch (down/back) 5 Spealler Rolls Single Leg Alt Squat Jumps (down/back) Then 2 Rounds: 100 M Run 8 Muscle Snatch 8 Power Snatch 8 Squat Snatch 100 M Run Strength: Take 15 mins to work up to your