Freedom WOD Classes Warm Up: 6 Mins 10 / Side Front and Lateral Kicks 15 Tempo Air Squats 3-2-0-0 10 Burpee Broad Jumps 1:00 Samson / Side Strength: 15 Mins 10:00 to complete: Back Squats: 10-8-6-6 *Start at 70% and build Mobility: 5 Mins 2:00 / Side Quad Smash (barbell) Home WOD: 15 Min Cap

Officer Dia responded to home depot on 7/4/20 and contacted an intoxicated male. The suspect pulled a firearm out of his trunk and fired one shot before running away. The shot struck Dia just outside of his chest plate. Before Dia passed, he called to Dispatch and asked for them to “tell my family I

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 200 M Row / .3 Bike 10/Side KB Bottoms Up Press 10/Side Lunges Strength: 12 Mins HSPU – 4×5 Strict, Negative, Deficit or Box Mobility: 8 Mins Glute and Quads – Roll or stretch Home WOD: 10 Min Cap 4 Rounds For Max Reps: 200 M

Freedom WOD Classes Warm Up: 6 Mins Run 400 M 5 / Side Straddle Leg Lifts 15 Air Squats :30 Hollow Hold Core:  8 Min Cap For Time: 10 Strict Knee to Elbows (max height) Accumulate :30 L-Hang 50 Sit Ups Accumulate :30 L-Hang 10 Strict Knee to Elbows (max height) Mobility: 8 Mins 2:00

Welcome home Coach Jake! Jake will be making a guest appearance with the 4:20 p.m. class today! Freedom WOD Classes Warm Up: 6 Mins 200 M Run 20 Banded Tricep Extensions 50 Jump Ropes 10 Push Ups – 3 second negative Strength: 15 Mins Bench Press 5:00 Warm Up 10:00 to Complete: 10-8-6-6 *Start ~70%

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 10 Air Squats 10 Banded Press Downs 10 Front Squats 10 Burpees Strength: 15 Mins 10:00 to complete: Front Squats: 10-8-6-6 *Start at 70% and build Mobility: 5 Mins 2:00 / Side Hamstring Smash or Hip ROM Home WOD: 15 Min Cap3 Rounds For Time: 6