Freedom WOD Classes Warm Up: 6 Mins 30 Banded Pull Aparts 200 M Row 20 Banded Lat Press Downs 200 M Row 30 Banded Pull Aparts Strength: 10 Mins HSPU 4 x 6 – Hardest Variation Possible Mobility: 6 Mins 1:30 / Side Bicep Smash 1:30 / Side Lat Smash Home WOD: 16 Min Cap

We are still figuring out details but we’ll likely be running preteen and teen classes starting the end of August! Details to come, but input is welcome from all of our Hooligan parents. Freedom WOD Classes Warm Up: 5 Mins 5 Inchworms 10 RDLs 30 DU / Singles 10 DL 30 DU / Singles :30

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 200 M Run 10 Narrow Push Ups 5 Hang Muscle Snatch 5 Hang Power Snatch Mobility: 6 Mins 2:00 / Side Chest Roll 2:00 PVC Shoulder ROM Strength: 15 Mins 5 Min Warm Up Bench Press 8 @ ~75% 8 @ ~78% 6 @ ~82% 4

Cormac crushed his baseball tryout for the U 9 Team and caught the attention of the U 10 coach! Congratulations for making the U 10 team little beast! Freedom WOD Classes Warm Up: 7 Mins 400 M Run 20 Banded Pull Aparts 15 Barbell Thrusters 10 Kip Swings :30 Hollow Hold Strength: 15 Mins Front

Is it too early to point out that Halloween is only 86 days away?… Just saying Freedom WOD Classes Warm Up: 7 Mins 2:00 Jump Rope Then 2 Rounds: Accumulate :30 Ring Support OR 1:00 Plank 15 Banded Lat Press Downs 10 KBS Mobility: 8 Mins 2:00 / Side Roll Hip Flexors 2:00 / Side

Freedom WOD Classes Warm Up: 7 Mins 400 M Run 20 Banded Pull Aparts 10 Strict Press 5 Power Snatch 5 Squat Snatch 10 / Side – Side Lunges Strength: 15 Mins Snatch – 5 Min Warm Up 10 Min EMOM Min: 0-3 = 2 Power Snatch + 1 Squat Snatch – Build up to