Freedom WOD Classes Warm Up: 7 mins 1:00 PVC ROM Then 2 Rounds: 15 Band Pull Aparts 15 Banded Curls 10 Cuban Presses- Video :30 Handstand Hold Strength: 18 Mins On an 18:00 Clock: 10 Min EMOM 5 Rounds of: Kipping Pull Ups / Ring Rows *Advanced athletes wear a vest* 5 Rounds of: Strict

Today we have a workout with an option to perform rope climbs. WEAR LONG SOCKS OR LEGGINGS!! This is intended to allow athletes to practice rope climbs for a hero workout next week. Freedom WOD Classes Warm Up: 8 mins 400 M Run 10 Barbell Curls 10 Band 90/90s 20 Pull Aparts 10 Power Cleans

Freedom WOD Classes Warm Up: 6 mins Plate Warm Up – Coach Lead Strength: 16 Mins 16:00 to Complete 3xSuperset: 7 Front Squats + 13 Back Squats 65% of Front Squat 1RM *Perform back squats immediately after finishing front squats. 3:00 Rest / Mobility between sets *Same weight as previous 2 weeks* Home WOD: 12

Freedom WOD Classes Warm Up: 8 mins 250 M Row / 600 M Bike 20 Band Pull Aparts 20 Band Tricep Extensions 1:00 PVC ROM 10 Air Squats 1:00 Hip & Ankle Opener Strength: 14 Mins 3 Supersets 10 Bench Press 60% (Same weight as last week) :30 Max Rep Push Ups 3:00 Rest Between

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason. Freedom WOD

Happy Birthday to this studly He-Man! Happy 20th Jake! Freedom WOD Classes Warm Up: 7 mins 1:00 PVC ROM 20 Band Pull Aparts 20 Banded Curls 20 Banded Lat Press Downs 5 Strict Pull Ups / 10 Ring Rows :30 Handstand Hold Strength: 18 Mins On an 18:00 Clock: 10 Min EMOM 5 Rounds of: