Freedom WOD Classes Warm Up: 8 Mins 2:00 Jump Rope Then 2 Rounds: 10 Scap Push Ups 20 Tibia Raises – Video 10 Strict Press 10 Sissy Squat – Video Strength: 12 Mins 2 x Giantset 5-8 Dips – weighted if possible 15-25 DB Bench Press 3:00 Rest Technique and modifications for pistols: 5 Mins

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 RDLs 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Push Press Strength: 24 mins 4:00 Warm Up 3 x 10 Power Cleans – touch n go – build to heavy with good technique 2:00 Rest BT Sets 4:00 Warm Up, Then: 3 x

Freedom WOD Classes Warm Up: 6 Mins  2:00 Ski / Bike / Row Then 15 KB Swings 20 Step Ups 15 Strict Knee Raises :15 Ski/Bike/Row SPRINT Strength: 9 Mins 2 Rounds 1:00 / Side Banded Side Crunch – Video 1:00 Hang Knee Raise Twists – Video (no kip) 1:00 Knee glide crunches 1:00 Rest

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds 200 M Run 10 Banded Face Pulls 10 Band Lat Pull Down 10 Scap Pull Ups 15 PVC Pass Throughs Strength:  14 Mins 2 x Giantset 3-5 Strict Pull Ups (Vest / Weighted as needed) 12-18 Kip Pull Ups (Vest if needed) 15-25 / Side Crossbody

6 Week Spring Nutrition Challenge! April 13th – May 23rd – Murph is on May 24th so lets get our nutrition in check and get stronger for the body weight hero workout! The information meeting will be at DNR 4/12 from 9-10:30 a.m. Sign up at the counter or reach out to Ana anamaltares@gmail.com for