Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 15 Glute Bridges 10 / Side X-Band Walks 10 / Side Fire Hydrants 10 MB Cleans Mobility: 4 Mins 2:00 / Side Glute Roll Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 Rounds: 3 Hang Squat Cleans + 1 Squat Clean *Use these

Freedom WOD Classes Warm Up: 5 Mins 30 Banded Pull Aparts 10 Air Squats 10 Strict Press 10 MB Cleans 10 Push Press Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 x 3 Split Jerks w/ 2 sec pause *Use these sets to build in weight and warm up 3 x 3

Freedom WOD Classes Warm Up: 9 Mins 2 Rounds: :30 Hollow Hold 5 Burpees 10 Box Jumps 5 / Side Lunges Then: 2:00 / Side Samson Stretch Strength: 12 mins 12 Min Circuit: 15 / Side Banded Overhead Pallof Press – Video 10 MB or Rower Pike Ups 5 / Side Strict Knee Raises w/

Freedom WOD Classes Warm Up: 7 Mins 5 Jefferson Curls 5 Inchworms :30 / Side Samson Then 2 Rounds: 10 Air Squats 10 Russian KBS 10 Deadlifts 10 Power Snatch Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 x 3 Hang Squat Snatch + 1 Squat Snatch *Use these sets to build

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds – :30 each PVC Pass Throughs Air Squats Push Ups Burpees Then 2:00 / Side Lat Roll Home WOD: 30 Min Cap Partial “Barbara” 3 Rounds For Time (instead of 5 rft) 20 Pull-Ups OR 10 / Side Bent Over DB Rows 30 Push-Ups 40 Sit-Ups

Freedom WOD Classes Warm Up: 6 Mins 6:00 Circuit: 15 Glute Bridges 10 / Side X-Band Walks 10 / Side Fire Hydrants 5 Power Cleans 5 Front Squats Mobility: 6 Mins 1:30 / Side -Lax roll Traps -Lax roll T-Spine Strength/Technique: 18 mins 18:00 to Complete all of the following: 2 Rounds: 3 Hang Squat