Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 200 M Row / .3 Bike 10/Side KB Bottoms Up Press 10/Side Lunges Strength: 12 Mins HSPU – 4×5 Strict, Negative, Deficit or Box Mobility: 8 Mins Glute and Quads – Roll or stretch Home WOD: 10 Min Cap 4 Rounds For Max Reps: 200 M

Freedom WOD Classes Warm Up: 6 Mins Run 400 M 5 / Side Straddle Leg Lifts 15 Air Squats :30 Hollow Hold Core:  8 Min Cap For Time: 10 Strict Knee to Elbows (max height) Accumulate :30 L-Hang 50 Sit Ups Accumulate :30 L-Hang 10 Strict Knee to Elbows (max height) Mobility: 8 Mins 2:00

Welcome home Coach Jake! Jake will be making a guest appearance with the 4:20 p.m. class today! Freedom WOD Classes Warm Up: 6 Mins 200 M Run 20 Banded Tricep Extensions 50 Jump Ropes 10 Push Ups – 3 second negative Strength: 15 Mins Bench Press 5:00 Warm Up 10:00 to Complete: 10-8-6-6 *Start ~70%

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 10 Air Squats 10 Banded Press Downs 10 Front Squats 10 Burpees Strength: 15 Mins 10:00 to complete: Front Squats: 10-8-6-6 *Start at 70% and build Mobility: 5 Mins 2:00 / Side Hamstring Smash or Hip ROM Home WOD: 15 Min Cap3 Rounds For Time: 6

2 Hero WODs in 1 Week?!! You can all thank Josh Treutler for requesting “Big Sexy” or “Dallas 5” for his birthday workout! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds – :30 Each Barbell Goodmornings Strict Press Burpees Air Squats Then: 5 Minute Row at Light Pace OR Athlete Choice Mobility – 5

Happy belated birthday Coach Chris! Thank you for being a stud bromigo! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 10 Air Squats – 2 second negative 10 Wallballs 5 Kip Swings 5 Pull Ups 15 Banded Curls Strength: 10 Mins Muscle Ups 4×3-5 OR Pull Ups 4×5 *Work strength – Negative, Strict Or