Happy Birthday Cole! Freedom WOD Class Warm Up – 5 mins 2 Rounds Tabata Squats (20:10) 1 Min Samson Stretch 2 Round Tabata Lunges (20:10) 1 Min Over / Under Stretches (imaginary object) Mobility: 6 Mins Hips 1RM Testing – 15 Minutes Back Squat Metcon: Happy 22nd Birthday WOD Cole! 3/28/96 3 Complete Rounds Per

Warm Up: 2 Mins 500 M Row Core Development: 6 mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks Arm Haulers https://www.youtube.com/watch?v=P4SBXSIwNpc Technique Review / Workout Brief: Metcon:  14 Min AMRAP 10 Wall Balls 20/14 10 Anchor Point T-2-B (keep heels/feet at least 8 inches off the ground

Freedom WOD Class Warm Up – 5 mins 2 Rounds w/ unloaded barbell 8 RDL 8 DL 8 Front Squat 8 Power Snatch 8 OHS 8 Squat Snatch 1RM Testing – 25 Minutes – on a strict clock Snatch Thruster (from rack) *Only 1RM if technique permits! Otherwise, perform technique / barpath drills Metcon: 10

Warm Up: 4 Mins 2 Rounds 200/150 Row 8 Lunges each leg Posterior Chain Development: 5 Mins 5 Min AMRAP X Band Walks east/west 10 Single Leg KB RDL 5 Russian KB Swings Technique Review / Workout Brief Metcon: 12 Mins 3 Rounds For Time 500/400 M Row 50 Air Squats

Thanks Hooligans for another great year of opens workouts! Couldn’t be more proud of everyone for stepping out of their comfort zone, supporting each other, and achieving long term goals, and surpassing your own expectations. “Stay Golden Pony Boy” Warm Up: 6 Mins Burpees to a song Then: Shoulder ROM Drills with PVC Mobility &

Warm Up: 3 min 2 rounds of 20 Sec at each station In place High Knees Air Squats Burpee with out push up or jump Spealer roll Core Development: 4 min 4 Rounds 15 Sec Reverse Crunch 15 Sec Mountain Climbers 15 Sec Leg Lift Hip Extensions 15 Sec Rest Metcon: 14 Min AMRAP 10