Freedom WOD Classes Warm Up: 400 M Run 20 Air Squats With 3 Second Pause At The Bottom Movement of the Week: Accumulate 2 mins Each Leg Every Day Piriformis/Glutes Lax Ball Rolling Strength: “B5 Week” Front Squats 1 x 5 @ 75% + 10 lbs 2 x 3 @ 85% + 10 lbs

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and

Happy 241st Birthday to the United States Marine Corps U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province,

Happy Birthday to this Cool Kid! Freedom WOD Classes Warm Up: Burpees to the song: When the Fire Starts to Burn, by Disclosure Key Word: Fire Movement of the Week: Accumulate 3 mins Each Leg Every Day High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM Strength: “A5 Week” Bench Press 1 x 5 @ 75% + 10

  Freedom WOD Classes Warm Up: Hollow/Arch Holds Movement of the Week: Accumulate 3 mins Each Leg Every Day High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM Strength: “A5 Week” 3 Sets Unbroken Toe To Bar At 50% of your Max Effort T-2-B + 4 Reps Example my max effort T-2-B was 40, then I will perform

Freedom WOD Classes Warm Up: 15-12-9 KB SDLHP Kipping swings Movement of the Week: Accumulate 3 mins Each Leg Every Day High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM Strength: “A5 Week” Back Squats 1 x 5 @ 75% + 10 lbs 2 x 3 @ 85% + 10 lbs 3 x 1 @ 95% + 10