Warm Up: 4 Mins 20 Air Squats 10/Leg Russian Step Ups 10 Burpees Interval Sprints: 6 Mins Row/Bike Intervals 5-5-10-10-20 Cals Share a Rower/Bike or take 1:1 Rest Metcon: 10 Min 10 Min AMRAP: 10 DB Squats (like the open) 10 Burpees 10 Step Ups

Congrats To Kiley, Our May Athlete Of The Month! Freedom WOD Class Warm Up: 3 Rounds 12 Dragon Flags 12 Snatch Mobility: Quad Smash Lat Smash Strength: 5 Mins Add one rep to last weeks number 5 Min T-2B EMOM Metcon: 15 Min 3 Rounds: 400 M Run 15 Hang Power Snatch 95/65 45 Sit

Warm Up: 4 Mins 200 M Row 10 Rainbow Ballslams 200 M Row Shoulder Development: 6 Mins 6 Min “AMRAP” 10 – 15 DB Arnold Press 10 DB Lateral Raises Rest 1 Min and repeat Metcon: 13 Min Cap 5 Rounds For Time: 20 DB Snatch 12 T2B

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan. Freedom WOD Class Warm Up: 2 Mins 400 M Run Strength: 12-15 Mins Back Squat **90%  + 10

Warm Up: 4 Mins 30 Seconds Of Each: Squats Jumping Jacks Burpees Plank Mountain Climbers Inchworm Samson Stretch Sit Ups Core Development: 6 Mins 4 Round Tabata (20:10) Reverse Crunches Flutter Kicks Oblique Side Crunch Heel Taps Metcon: 12 Min 4 Rounds on the 3 Min: Sprint Rounds 15 Wallballs 10 Hand Release Push Ups

Its time for our annual Cinco de Mayo Workout! Look back to last years workout for comparison! Freedom WOD Class Warm Up: 2 Rounds 8 Single Leg Broad Jump Sq and catching in soft squat 10 Med Ball Cleans  Strength: 12-15 Mins Deadlift **90%  + 10 LBS** of your 1RM to calculate load 65% X 5 75% X