UNITED WE STAND, DIVIDED WE FALL Freedom WOD Classes Warm Up: 3 Mins 400 M Run Metcon: 45 min Cap “1776” For Time: In Teams Of 2 Kettlebell Swings (53/35 lb) Air Squats Push-Ups HSPU Burpees T-2-B Sit-Ups Cal Row Cal Bike Cal Ski Wall Ball Shots 20/14 Deadlift 75/55 Hang Power Cleans 75/55 Push

Bench and Snatch Strength In The Same Day!?! Freedom WOD Classes Warm Up: 5 Mins 10 /side Front and Lat Kicks 10 Snatch High Pull 30 Sec Plank Hold 10 High Hang Power Snatch 10 Push Up Strength: 25 Mins  ****Note: We have Bench Press and Snatch Today Due To The Holiday On Friday**** Bench

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Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 100 M Run 10 Steps /Direction X-Band Walks 8 Front Squats 8 Push Press Week 5: Load Strength: 20 Mins Clean and Jerk using 90% + 5lbs of your 1RM to calculate load 2 min rest/mobility between sets 65% X 5 = Full reps from the ground

Freedom WOD Classes Warm Up: 10 Mins 2 Min mobility athlete choice 2 Rounds 20 Banded or PVC Pass Throughs 10 Snatch Deadlifts 10 Snatch High Pulls 10 Power Snatch 10 Overhead Squats 10 Single Leg Alt t-2-b Week 4: De-Load Strength: 12-15 Mins Snatch  using 90% of your 1RM to calculate load 40% X 5 *Full Sq

Freedom WOD Classes Warm Up: 10 Mins 1 Min of Jump Ropes Then 2 Rounds 10 Kang Squat video 10 /side Single Leg KB Deadlift video 30 Sec / side Long Lever Glute Bridge Iso Hold video 10 Sec / side Bird Dog Iso Hold video 5 Box Jumps  Week 4: De-Load Strength: 15-20 Mins Deadlift 90% of your 1RM