Freedom WOD Classes Warm Up: 5 Mins 1:00 PVC ROM 20 Pull Aparts 200 M Run / 250 M Row / 600 M Bike 20 Pull Aparts Strength / Mobility:  20 Mins 3 Giant Sets of: 6 Strict Press 72% 4 Split Jerks – 2 Second Pause In Catch 15-20 Band T’s 10-15 Seated DB External

Happy Birthday Mama Knapp! We’re so lucky to have you to look up to! Freedom WOD Classes Warm Up: 6 mins 2 Rounds, :30 Each: Air Squat Push Ups Inchworms Box Jump / Step Ups Then: 10 Power Cleans 10 Squat Cleans Strength 20 Mins 3RM Squat Clean *Reps are NOT touch n’ go Alternative

Freedom WOD Classes Warm Up: 7 mins 1:00 PVC ROM 10 Burpees 5 Jefferson Curls 10 Push Press :30 Plank :30 Cat Cows 10 Push Ups Midline: 10 Mins Midline Kari Pearce – 10 Mins – Video (2:30-5:30) 10 Min AMRAP: 4 Rounds 6 Plank Walkouts (from knees as needed) 12 Per Side – Side

Freedom WOD Classes Warm Up: 8 mins 10 / Side Front and Lateral Kicks 10 OH Squats 10 Sotts Press (PVC if needed) 10 Snatch High Pulls 10 Power Snatch 10 Squat Snatch Strength 25 Mins 3RM Squat Snatch *Reps are NOT touch n’ go Alternative = 4×6 Power Snatch *Find your working weight for

Happy 21st Birthday Jenny! Let’s get fit before you get weird this weekend! Freedom WOD Classes Warm Up: 6 Mins 15 / Side Lateral Monster Band Walk (around knees) 10 Band Back Squats 10 Power Snatch 2:00 Jump Ropes Strength / Mobility:  20 Mins 3 Giant Sets of: **Look at the later monster walk video

Freedom WOD Classes Warm Up: 8 Mins 20 Banded Pull Aparts 20 Lat Press Downs 1:00 PVC ROM 15 Air Squats 15 Front Squats Strength:  16 Mins Squat Clean Intermediate-Advanced = 4×3 *Not Touch n’ Go *Build to a moderately heavy set. Focus on technique over load. Beginners = 4×6 – modify to Power Clean