Throw Back Thursday!  Freedom WOD Class Warm Up: 8 mins Med Ball Warm Up with a partner Wall Ball Shoots to partner 8 per person Rugby throw to partner 8 per side per person Soccer throw to partner 8 per person MB Sit up/pass to partner 8 per person Core Development: 5 min 4 Rounds

Warm Up: 4 Mins 2 Rounds 200 M Run 10 Ring Rows / Jumping Pull Ups 5 / Leg Jumping Lunges Core Development: 5 Mins EMOM x 5 Minutes 15 Sit Ups Hollow Hold to Finish the Minute Metcon: 16 Min 12 Min EMOM Odd: 8-12 Ring Rows Even: 8 / Leg KB Goblet Lunges

  Freedom WOD Class Warm Up: 6-8 mins 3 Rounds 100 M Row 8 Push ups 10 Banded Victory Pulls Strength: 12-15 Mins Strict Press  **90%  + 5 LBS** of your 1RM to calculate load 75% X 5 85% X 3 95% X 1+ When you see 5+, 3+, or 1+, that means you do the max reps

Warm Up + Interval:  8 Mins 2 Min Casual Row Then 3 Rounds 15 Second Sprint / 45 Second Casual Then 3 Rounds 30 Second Sprint / 30 Second Casual Metcon: 16 Min 16 Min Partner AMRAP Workout: 9 Russian KBS 9 Wallballs 9 DB Chest Presses *Alternate as necessary*

Lets start getting those teams put together! Last year we had 20 total teams sign up, I bet we can best that.. Freedom WOD Class Warm Up: 6-8 mins 2 Rounds 200 M Run 5 Snatch Grip RDL 5 Snatch High Pulls 5 Muscle Snatch 10 Hollow Body Kipping Swings Strength: 5 Mins Add one

Warm Up: 3 Mins 30 Second Arms Circles 30 Second Torso Circles 30 Second Over Unders 30 Second Samsons 30 Second Push Ups 30 Second Jumping Jacks Shoulder Development: 6 Mins 6 Min Shoulder Circuit: 8 Bent Over Reverse DB Flies 8 DB Lateral Raises (w/ thumb up at all times) 8 DB Front Raises