It’s time to start paying attention to the WOD page in preparation for Murph. If you are planning to wear a vest for Murph, bring it in today for strength. Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 8 Air Squats 8 Scap Pull Ups 8 Goblet Squats 8 Kip Swings 8 Front Squats

Freedom WOD Classes Warm Up: 6 Mins 6 Min Circuit: 20 Pull Aparts 10 Wall Glides 8 Power Cleans 8 Front Squats 8 Strict Press 8 Push Press Olympic Strength: 20 mins 8 Min Coach Lead -Hip Scoop – focus on pushing hip to bar w/ flat feet Then 10 Min EMOM 0:00-5:00 – 2

Freedom WOD Classes Warm Up: 8 Mins 400 M Run 8/Side Split Leg Lifts 10 Kip Swings 5 Inchworms 10 Push Ups 1:30 / Side LAX Roll Chest Strength: 8 Mins 8 Min EMOM: Odd: 4 Bench Press 75-80% Even: Core – Max Effort Static Hold Core options: – Hanging L-Sit or L-Tuck – Video

Freedom WOD Classes Warm Up: 6 Mins 500 M Row / .6 Mile Bike 1:00 PVC ROM 8 Power Cleans 8 Strict Press 8 Push Press 8 Clean & Jerks Interval EMOM Ladder – 8 Mins 8 Min EMOM Ladder for Cals – Row, Bike or Ski Males: 6-8-10-12-12-12-12-12 Females: 3-5-7-9-9-9-9-9 Modified: 4-5-6-7-7-7-7-7 *Every round

Freedom WOD Classes Warm Up: 10 Min Cap 400 M Run 20 Glute Bridges 10 / Leg – lying lateral leg lifts 10 / Leg – Fire Hydrants :45 / Side Hamstring Stretch :45 / Side Couch Stretch Strength – 8 Mins 8 Min EMOM: Odd: 4 Back Squats 75-80% Even: Rest Metcon: 22 Min

Freedom WOD Classes Warm Up: 10 Mins 1:30 / Side Roll Rotator Cuff 2 Rounds: 15 Band Pull Aparts 15 / Side – Band External Rotations – Video 10 Wall Glides 10 Cal Row / Bike Strength: 8 Mins 8 Min EMOM: Odd: 6-8 HSPU – as hard as possible Even: Handstand walk practice OR