Freedom WOD Classes Metcon: “Howdy Partner” Partner Workout For Time 100 Cal Row 80 Box Jumps 80 Sit Ups 100 Cal Bike 40 Kettlebell Swings 40 Turkish Get Ups 100 Cal Ski Erg 20 MU or 30 Dips and 30 Pull Ups Switch out when ever you need but split reps equally.

Áfram með smjörið: “On with the butter.” A popular phrase used to urge someone to get back to work or hurry up Freedom WOD Classes Warm Up: 12 Mins Hard Cap Down and Back High Knees Butt Kicks Samson Stretch Single Leg Broad Jump into squat Then 2 rounds Tabata style 30/10 Strict Knee Raises

Freedom WOD Classes Warm Up: 10 Mins 2:00 Row then 2 rounds 10 scap pull ups 10 kip swings 5 knee raises 10 push ups 10 KB DLs 10 KB swings Mobility: 10 mins  10 Mins of Players choice mobility. Strength:  Week “C” No Strength this week Take 5-8 mins to figure out working weight.

Freedom WOD Classes Warm Up: 10 Mins 200 m Run 10 Kettlebell Deadlift 10 Box Step Ups 10 Downdog into Cobra Flow 10 Kettlebell Deadlift High Pulls 10 Box Jumps 10 Spealer Rolls Mobility: 14 Mins Lets slow it down to loosen up the hips to help keep the backs loose! 3 Min /leg Barbell

Freedom WOD Classes Warm Up: 15 Mins 90 Sec /side Lax Ball Shoulder/Chest 90 Sec/side Lax Ball Shoulder/Lats 20 PVC Pass Throughs Then 2 Round Tabata Style 30/10 Hang Muscle Snatch Wall Planks video option 1 Kipping Swings Hang Power Snatch Handstand Hold Pull Ups or Jumping Pull Ups Strength:   Week “C” No Strength this

Freedom WOD Classes Warm Up: 12 Mins 500 M row 2 rounds 20 banded pull aparts 10 push ups 10 deadlifts 10 cleans 500 M row Strength: 20 Mins  Week “C” No Strength this week 5 Mins to warm up to working weight for the Metcon Metcon: 30 Min Cap “I Pick Things Up, To