Warm Up (6 Mins) 6 Rounds Rowling Game Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees Core (4 Mins) 2 Rounds :45/:15 Rotating Tabata Supermans Flutter Kicks Metcon: 14 Mins 14 Min EMOM Odd: 12/10 cal bike Even: 16 DB Snatches (total)

Reminder Hooligans, tonight we will be having our Judges / Volunteer meeting for Barbells & Badges at 8:30p.m. Freedom WOD Classes Warm Up: 6 Mins 6 Minute Circuit 5 Muscle Snatch 5 Power Snatch 20 Jump Ropes 10 PVC Pass Throughs Strength: 14 Mins  Power Snatch Cycling Min1: 8 @55% Touch n’ Go (only this

Warm Up (5 Mins) In any order: 20 cal ski 15 Anchor point T2B 50 DUs 15 Squat Jumps Row Intervals (6 Mins) 3 Rounds: 1 Min Row Sprint 1 Min Rest Metcon: 12 Mins 6 Round Rotating Tabata :20/:10 Box Jumps Ball Slams Jump Rope T2B

Join us tonight at 5:45 p.m to wrap up lululemon and Strava’s run challenge! Runners will be meeting at DNR for a 3-4 mile run and all are welcome to join! *Reminder we will be having a Volunteer / Judges meeting for the Barbells & Badges competition Wednesday at 8:30 p.m Freedom WOD Classes Warm

Warm Up (6 Mins) 2 Rounds: 5 Walking Samson/side 10 Scap Pulls 5 Pull Ups 10 Wall Balls Shoulders (6 Mins) 6 Minute Circuit 8 Bottoms Up Single Arm KB Press (per side) 8 Banded 90/90s :30 Lax ball scap mobility/side Metcon: 15 Mins 21-18-15-12-9 Wall Balls Pull Ups Cal Row

Happy 23rd Birthday Cedric! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 15 Banded OHSq – 2 sec pause at bottom 10 Pendlay Rows 10 Hang Cleans 10 Front Squats 10 Narrow Hand Push Ups Strength: 24 Mins  3 x Giantset – Every Other 3:00 Perform All 30 Squats With Minimal Transition 10 OHS