Freedom WOD Classes Warm Up: 7 Mins 200 M Row 10 RDL 10 DL 10 Strict Press 50 Banded Pull Aparts 200 M Row Row Retest: 6 Mins 500 M Row For Time *Compare to 12/4/19 Mobility: 4 Mins 2:00 / Side Hamstring Smash Metcon: 20 Mins On the 4:00 x 5 Rounds: 15 Slamballs

Here are mock ups for the hoodies! You can request the sun logo shown above or our original logo on any color hoodie. Orders will be entered in on Friday so get your name on the list (ipad) if you haven’t yet. Freedom WOD Classes Warm Up: 6 mins 10 / Side Front & Lateral

Freedom WOD Classes Warm Up:  2 Rounds: 15 Banded Lat Press Downs 10 Push Ups 5 Strict Pull Ups Then 200 M Row / .3 Bike Strength: 15 Mins Max Effort Strict Pull Ups – 5 Mins Bench Press 10 RM – 10 Mins *Compare to 12/2/19 Metcon: 15 Min Cap 3 Rounds For Time:

Elite Competition Class Jerk Balance 3 Sets of 3 Work Technique Loads Between 25-40% of 1RM Split Jerk STIMULUS The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split position We’ll keep the weights fairly light here to

Freedom WOD Classes Warm Up: 6 mins 2 Rounds: 8 Burpees 8 Lunges (4/leg) 8 Pull Ups Then: 1:30 Hip & Ankle Opener Strength: 16 mins 2 Rounds on the 3:00 18 Front Squats (50%) Core: On a 4:30 clock 1:30 M.E V-Ups :45 L. Side Plank :45 R. Side Plank 1:30 Sit Ups Metcon:

Thursday has arrived and we’re all smiles! This guy here, and his business Porter Real Estate have donated $2500 to Vets4Life in the last 4 months with the help of some of our own Hooligans purchasing their homes from him. Way to make us proud dudes! Freedom WOD Classes Warm Up: 7 mins 2 Rounds: