Happy Birthday Brody! Congratulations… after today you are officially the most disliked Hooligan of them all. Brody’s bday wod request is rightfully named “Freak”. Sorry this is not a perfect rendition but it’ll do. Freedom WOD Classes Warm Up: 5 Mins Plate Warm Up Strength: 12 Mins 2×10 Front Squat Up Sets Then: Every Other

Warm Up (5 Mins) 2 Rounds: 5 Squats w/ Thoracic Rotation 5 Bottoms Up KB Press/side 5 Rotational Step Ups/side Intervals (5 Mins) 2 Rounds – :30 M.E. each station Ski Erg Row Bike Jump Rope 1 Min Rest b/n Rounds Metcon: 16 Min Cap 3 Rounds: 20 Goblet Thrusters 20 Goblet Step Ups 20

Freedom WOD Classes Warm Up: 5 Mins 5 Minute Circuit 10 Upright Rows 10 Power Cleans 5 Jumping Negative Pull Ups or 10 Ring Rows 25 DU Strength: 14 Mins 8 Minute “Pacing” EMOM: Odd: 4 Cleans @78% – Perform 1 Rep Roughly Every 15 Seconds (No Tn’G) Even: :45 C2B or Hardest Variation *aim

Warm Up (5 Mins) 5 Min Circuit 5 Dragon Flags 10 Banded 90/90s 5 Burpee Broad Jumps Hips (6 Mins) 3 Rounds 5 Front Foot Elevated Split Squats/side 5 Banded Marching Hip Bridges/side Metcon: 18 Min Cap 2 Sets of: 21-15-9 Toes to Bar Burpee Box Overs DB Push Press 2 Min rest b/n sets

“WE CAME, WE SAW, WE KICKED IT’S ASS” It’s Monday and another chance to get just a little bit better. Enjoy the process and the rest will follow Hooligans! If you were not able to attend the judges meeting on Wednesday please text Kyle for information 719-359-0912 Freedom WOD Classes Warm Up: 6 Mins 2

Warm Up (4 Mins) 4 Way Mini Band Walks (10 steps forward, backward, L, R) 1 Min Samson Stretch/side Shoulders (6 Mins) Med Ball ABCs 90 sec lax ball posterior shoulder/side Med Ball ABCs Metcon: 18 Mins Death By MB Cleans