Warm Up: 5 Mins Bear Crawl 1 lap around gym Then 2 Rounds: 10 / Side Single Arm DB Press 10 Bent Over Reverse DB Flies Posterior Chain Development: 6 Mins 2 Rounds 15 KB Straight Leg DL X-Walk E-W (Switch half way) 20 Hip Bridges (band around knees if desired) Metcon: 12 Min 8

Thank you to Mr. Cormac for this awesome painting he gave us yesterday. He painted this as a thank you for his KidFit training! Freedom WOD Class Warm Up: 10 Mins 3 Rounds  200 m Run 4 KB Turkish Get up 6 Russian KB Swings Strength: 12-15 Mins Strict Press using 90% of your 1RM to calculate

Warm Up – 5 Mins 250 M Row Quick Plate Warm Up Metcon: – 20 Mins On the 4:00 for 5 Rounds (20 mins) Run 200 M 10 Wallballs (20/14) 8 Burpee Broad Jump (6’/4′) *Rounds should be completed by 3:00 or earlier. Scale as needed for desired rest

Who are you taking to PROM 4/21/18 Also please note neither one of them can match a pair of socks. Freedom WOD Class Warm Up: 21-15-9 Hollow Body Kipping Swings Muscle Snatch Unloaded Bar bell or pvc Mobility: 8 Mins 2 Min per side lax ball T-spin roll 2 mins per side Roll out Lats

Warm Up: 5 Mins Partner Medball Warmup Shoulder Development: 10 Mins 3 Giantsets or 10 Mins 5 Wall Walks 15 Banded Pull Downs 15 Banded Reverse Flies Metcon: 11 Min Cap 21-15-9 Row for Cals Pull Ups KBS

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents