Freedom WOD Classes Warm Up: 8 Mins 30/24 Cal Bike / Row or 400 M Run 1:00 PVC ROM 10 Muscle Snatch 10 Power Snatch Conditioning: 10 Mins  Row / Bike / Ski 5 x 18/22 Cals OR 5 x 200 M Run 1:00 Rest Between Sets or Alternate w/ partner on machine as needed

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Ring Rows 10 KB RDL 10 Russian KBS 15 Pull Aparts :30 Hollow Hold Mobility: 5 Mins Coach Lead Banded Shoulder Stretch Strength: 15 Mins  3 x Superset 6-10 Ring Rows as hard as possible 8-12 / Side RNT Single Arm DB Row – Video

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 10 Burpees 1 Lap Bear Crawl (Wall to wall and back) 10 Overhead Squats or Front Squats 10 Back Squats Strength: 15 Mins 3 x Superset ~ 60% 1RM for each movement 10 Overhead Squats + 10 Back Squats OR 10 Front Squats + 10

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Burpees 5 Barbell Jefferson Curls 8 Push Ups 5 Inchworms Then: 1:00 PVC ROM 1:30 / Side LAX Roll Chest Strength: 15 Mins 3x Superset 10 Sumo Barbell Deadlifts ~50% 10-12 Single Leg Hip Thrust – Video Metcon: 18 Min Cap  Partner Workout: 4 Rounds

Hooligan 1: “What are you doing October 22nd?” Hooligan 2: “Going to the 9th Anniversary Halloween Costume Party” Hooligan 1: “HELL YEAH BROTHER” This year’s Halloween bash will be a bit different! We will not be doing a workout but instead we will be hosting a Corn Hole Tournament! The event will come with an

Freedom WOD Classes Warm Up: 8 Mins 500 M Row or 30/24 Cal Bike 5 Inchworms 10 RDLs 10 Deadlifts 1:00 / Side Samson Stretch Conditioning: 10 Mins  Female Row / Bike / Ski Cals = 12 – 15 – 18 – 15 – 12 Male Row / Bike / Ski Cals = 15 –