Warm Up (4 Mins) 400m Run or 500m Row/Ski Core (8 Mins) Tabata :20/:10 Rower Knee Tucks Russian Twists w/ Plate Metcon: 16 Min Cap 16 Min AMRAP 20 Russian KBS 15 Wall Balls 10 Ring Rows

Barbells & Badges is upon us. Thank you in advance to all volunteers helping out tomorrow! We’re looking forward to watching everyone display their hard work leading up to this. Freedom WOD Classes Warm Up: 6 Mins 6 Min Circuit  5 Pressing Snatch Balance 5 Tall Snatch 5 Power Snatch 3 / Leg Straddle Leg

Warm Up (5 Mins) 2 Rounds: 8 Kip Swings 8 Banded Row 8 Thoracic Rotation/side 25 Jump Rope Metcon: 19 Mins 3 Rounds of 5 Min AMRAP 5 Dips (hard variation) 10 C2B Pull Ups 30 Double Unders (2:1 singles) Rest 2 Min between AMRAPs

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