Freedom WOD Classes Warm Up: 6 mins 2:00 PVC ROM 250 M Row 10 Clean & Jerks 2:00 Hip & Ankle Opener Strength: 18 mins 3×15 on the 3:00 Unbroken Back Squats (53%) Core: 5 Min AMRAP 25 Sit Ups :30 Flutter Kicks Metcon: 14 Min Cap 15 Min EMOM Min 1: 8-10 Bench Press

Freedom WOD Classes Warm Up: 8 mins 2 Rounds: 10 Kip Swings 10 Muscle Cleans 10 Strict Press 10 Split Jerks 10 Burpees Strength: 10 Min Cap 40 Strict HSPU *1-5 MU Every Break OR Just Rest! Mobility: Roll Posterior Shoulder 2 Min / Side Metcon: 20 Min Cap Teams of 3: Bike (50/35 Cals)

Freedom WOD Classes Warm Up: 6 Mins 20 Banded Rows 20 Banded T’s 20 Banded Y’s 4:00 DU Practice (Flight Simulator) Strength: 10 mins Alternate w/ Partner 4 x 200/170 M Sprint Mobility: 7 Mins 1:30 / Side Calf Roll 2 Mins / Side Quad Roll Metcon: 15 Min Cap 30-20-10 Wallballs (30/20) Pull Ups

Marie will be returning to coaching today for the 6:20 class! Welcome back MoMo! Freedom WOD Classes Warm Up: 8 mins 200 M Run 10 KB RDL 10 KBS 10 Strict Knee Raise 200 M Run Then: 3 Minute T-Spine Roll Strength: 15 mins 5 Rounds on the 2:00 ~ 78% of 1RM Snatch Snatch

Welcome back to a full week without holiday interruptions! We have a new promotion running for the new year. Please share with your friends who have been tempted by the “kool-aid” Warm Up: 7 Mins 2 Rounds: 15 Strict Press 15 Banded Pull Aparts 15 Air Squats 5 Negative / jumping negative Pull Ups Then:

Freedom WOD Classes Open Gym Elite Competition Class Skill Conditioning A (On the 0:00) For Time: 9 Ring Muscle-Ups 18 Dumbbell Squat Snatches (70/50) 7 Ring Muscle-Ups 14 Dumbbell Squat Snatches (70/50) 5 Ring Muscle-Ups 10 Dumbbell Squat Snatches (70/50) Kilos: 30/22.5 STIMULUS General Part A of today’s skill conditioning is a couplet workout of