Freedom WOD Classes Warm Up: 2 Rounds 10 TTB 10 Ring Rows/Jumping Pull ups 5 lunges/leg Strength and Olympic Technique: Snatch Grip High Pulls From Floor 3 x 5 Core Development (8 min cap) 50 Sit Ups 2 Min Plank (rest as needed) 50 Sit Ups Metcon: Rotating Tabata 20/10 Pull Ups Jumping Lunges V-Ups

Find your Gym Nemesis… It’s a Versus Workout! Freedom WOD Classes Warm Up: Run 400 M 15 KBS 15 KB DL Mobility: Shoulder / Chest Smash 2 min/side LAX Ball Posterior Shoulder 90 sec / side Strength – 12 Min Limit 3 Supersets 8-12 Deadlifts (controlled touch and go’s) 8-12 Bent Over Reverse DB Flies

Wish us luck on our trip to Moab, enjoy the week Hooligans! Freedom WOD Classes Warm Up: 3 Rounds 5 Dips 10 Barbell Squat Cleans 10 DU / 10 Singles Mobility: Stretch Legs to Loosen from Monday Strength – 12 Min Limit 3 Supersets 8-12 Strict Press 8-12 Dips (Ring, matador, weighted, strict, banded, etc.)

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and

Freedom WOD Classes Warm Up: 3 Rounds 10 Ring Row 10 Thrusters Unloaded Bar Mobility: Tricep smash on barbell 2 min/arm Strength – 12 Min Limit 3 Supersets 8 – 12 Bench Press 8 -12 Pull-Ups (Strict, Negative, Weighted, banded) Rest 2-3 minutes Metcon: 15 Min Cap For Time: 21-15-9 Dips Ring Rows Box Jumps

If your card is on file feel free to grab a Kill Cliff out of the fridge, fill out the purchase card on top of the fridge, and drop it into the DNR waterbottle on the check-in desk Freedom WOD Classes Warm Up: 3 Rounds 10 WB 5 Burpee Over MedBall Mobility: LAX Ball Roll