Freedom WOD Classes Warm Up: 2 rounds 15/12 cal bike 10 scap pullups 10 scap push ups 10 air squats 10 kip swings 5 pull ups 10 push ups 15 air squats WOD Notes: Bike acts more like active recovery today as opposed to the hard goal of yesterday Metcon:  “Bike ride with Cindy” Partner

Happy Bday Coach Tyler (6/27)! Freedom WOD Classes Warm Up: 10 Mins 2:00 bike/row/ski 2 Rounds 10 Clean Lift Offs 10 Clean Deadlifts 10 Clean High Pulls 10 Power Clean 10 Front Squats Strength: 16 Mins Week “B” 16 Mins 3×3
(6 mins) Every 2 mins perform
3 Squat Cleans (AHAP) Not Touch And Go Note: The

So….. Y’all raised $1900 for Tash’s “No More Under” swim fundraiser! Which also means Kyle and Kody Will Be Co-Coaching The 5:20pm Class On Wednesday July 1st! Freedom WOD Classes Warm Up 12 Mins  2 rounds 500m row :30 hollow rocks 10 Scap pullups 10 kip swings 10 kipping knee raises 20 plank shoulder taps

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Push Ups 10 Lunges 5 Dips Then 2 Rounds 10 Banded “I’s” 10 Banded “Y’s” 10 Banded “T’s” Strength: 20 Mins  Week “B”: 16 Mins Strength: Every 2 Mins Complete (6 mins) 5 Strict Press (first 2 mins) 5 Push Press (second 2 mins) 5

Freedom WOD Classes Warm Up 7 Mins 15 Shoulder circles forward direction (start small, increase range) 15 Shoulder Circles backward direction 20 Banded Pull Aparts 10/side Banded Shoulder press Then 2 Rounds: 15 Air squats 30 second handstand/pike hold Strength/Conditioning: 20 Mins Cap Week “B” 12 Mins (allow for 10-15 mins) EMOM x 5 Rounds

Freedom WOD Classes Warm Up: 10 Mins 30 Single Unders 5 Inchworms with Push up 10 Deadlift w/ Empty Barbell 20 Double under or Double Under Practice Then 2 Rounds 10 Snatch Lift Offs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Over Head Squats Strength: 20 Mins WRITE DOWN THE WEIGHTS