Freedom WOD Classes Warm Up: 5 Mins 4 Min AMRAP for Quality 10 RDL – Unloaded BB 8 DL – Unloaded BB6 Power Cleans – Unloaded BB 5 Inchworms S&C EMOM: 8 Mins 8 Min EMOM Odd: 6-12 DL (225/155 or scaled 135/95) Even: 10-20 Box Jumps (24/20) Mobility: 6 Mins 90 Sec / Side

Warm Up: 4 Mins 150 M Row 25 Hollow Rocks 30 Superman Raises Core Development: 3 Min 2 Round Rotating Tabata (20:10) Russian Twists Flutter Kicks Sit Ups Metcon: 15 Mins 3 Rounds – 35 Seconds on / 25 Seconds off Min 1: 6 In place high knees then 4 Jumping Lunges Min 2: 4

Huge thank you to all the volunteers that made the competitions go so smoothly this past weekend. You are the real heros! Freedom WOD Classes Warm Up: 5 Mins Team Plank Conditioning EMOM: 8 Min EMOM Odd: 8-12 Front Squats (135/95) Even: 8-14 Bar Facing Burpees Mobility: 2 Min / Side Barbell Smash Bicep 2

Warm Up: 4 Mins Bring Sally Up Air Squats Posterior Chain Development: 4 Min 2 Rounds or 5 Mins 10 / Side Seated Split Leg Lifts 15 / Side Lateral Monster Walk Start at different stations if limited bands Metcon: 14 Mins 14 Min EMOM Odd: 200 / 175 M Row Even: 10 KB Goblet

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 Mins: 5 Burpee Pull Ups 10 Front Squats w/ Unloaded Barbell 25 DU or 1 Min Practice S&C EMOM: 8 Mins 8 Min EMOM Odd: 9-13 C2B Pull Ups or Jumping C2B Even: 8-12 Thrusters (95/65) Mobility: 8 Mins 2 Min / Side Roll

Warm Up: 4 Mins 2 Rounds 5 Inchworms 10 Burpees 15 Banded Goodmornings Core Development: 4 Min 4 Round Rotating Tabata (20:10) Flutter Kicks Arch Holds Metcon: 15 Min Cap 4 Rounds 10 DB Floor Press 10 DB Pendlay Row 8/Side DB Alternating Snatch 10/Side DB Plank Row – https://www.youtube.com/watch?v=-NP3Wke4GLA DB Single Arm Farmer Carry