Warm Up – 6 Mins Plate Warm Up Shoulder Development – 5 Mins 5 min Circuit (for quality) 12 per side Banded External Rotation 12 DB Bent Arm Lateral Raise 12 DB Front Raise Metcon – 10 Mins 5 Rounds on the 2min: 20 KBS 10 Burpees

“Largest class to date” – August 2012. Thanks for staying loyal and patient through our process! Hooligans for life. Freedom WOD Class Warm Up: 5 Mins 2 Rounds 5 Hang Power Snatch w/ unloaded BB or PVC 8 / Side OH Lunges 8 RDLs 30 Second / Side Samson Stretch Strength: 20 Mins Quick technique

Warm Up – 5 Mins 5 Min AMRAP 5 Ring Rows 10 Anchor Point T2B 15 Neuro Circles per side 20 Jump rope Core Development – 4 Mins 30 Seconds Each Russian Twists Butt Ups Alternating Heel Touches V-Sit Scissor Kicks Plank Step Ups Plank Walk Outs Bicycle Crunch Plank Metcon – 16 Mins 8

Bring a friend day is approaching quickly. Saturday July 28th from 10-12 we will host a free workout for all beginners then everyone is welcome to join us at City Park for a BBQ and Game Day! Freedom WOD Class Warm Up: 6 Mins 2 Rounds 12 PVC Supine Chest to Bars (click link) 8

Warm Up – 5 Mins E-W Walking Single Leg Deadlifts (unweighted) E-W High Knees E-W Butt Kicks E-W Samson Stretch Hip Development – 6 Mins 2 Rounds 12 Supine Bent Knee Windshield Wipers  12 Fire Hydrant Hip Abductions (per side) 12 Single Leg Hip Bridges (per side) Metcon – 14 Mins 14 Min AMRAP 200

Welcome to Leg Day Hooligans! Freedom WOD Class Warm Up: 5 Mins 2 Rounds 5 Hang Power Snatch w/ unloaded BB or PVC 8 / Side OH Lunges 8 RDLs 30 Second / Side Samson Stretch Strength: 15 Mins 3 Rounds Not For Time 8 / Side Overhead Lunges (Alternating – scale to Front/Back Rack)