Freedom WOD Classes Warm Up: 400 M Run Then: 2 rounds 5 Inch warm NO PUSH UP 10 Single Leg Squat Jumps 10 Hang Power Cleans unloaded bar Strength: 10 min 5 Min EMOM 8-10 HSPU with the remaining time in the min Max Double Unders (or DU attempts) Everyone is doing/attempting double unders. Metcon:

Freedom WOD Classes Warm Up:  2 Rounds 15 Unloaded Barbell Pendlay Rows 15 Deadlift 30 Sec Hollow Hold Mobility: Lax ball Shoulder/Chest Strength: 8 mins 3×4 Split Jerk Strict Press at 65% of Strict press 1RM (scale to regular strict press for new athletes) 8 mins 3×4 Split Jerk  Balance at 65% of Jerk 1

Warm-up – 3 Mins  30 Sec Banded Curls 30 Sec Banded Reverse Flys 30 Sec Jumping Squats or Air Squats 30 Sec Torso Circles 30 Sec Push Ups 2 Min Transition Time to set bands up for stability press. – See video attached Core Development  2 Rounds 30 Sec Glute Bridge 30 Sec Flutter Kicks

Happy 35th Birthday Craig  Freedom WOD Classes Warm Up: 5 mins 200 M Run 10 Kip Swings 10 Thrusters unloaded bar 200 M Run Mobility:  3 mins per leg KB Quad Smash https://www.youtube.com/watch?v=5YTiBam5mAs Strength: 10 min 6 Min EMOM 8-10 Burpees with the remaining time in the min Max T-2-B Metcon:  82 Thrusters 95/65 Every min

These three BA’s, Darryll Wolnik, Kyle Martinez, and Chris Colon came home tied for third in the Battle Buddies comp at WILD Horizons. Way to Rep CFDNR boys! Freedom WOD Classe: Warm Up: With unloaded Barbell 5 reps of each, two times through the complex Snatch Grip RDL Snatch Panda Pull from Below Knee Muscle

With a continuously running clock for 35 mins 4 Min Plate Warm Up Plate Burpees, RDL, Bent Over Rows, Russian Twists Core Development – 4 Mins 1 Min Hollow Holds – tuck holds as alternative 1 Min Plate RDLs 30 Sec / Side – Side Planks 1 Min Plank Hold Review and workout breakdown –