Freedom WOD Classes Warm Up: 8 Mins :20 Penguin Taps – Video 1:00 DU or DU Attempts 10/direction Quadruped Band Arm Circles – Video :30 Static Ring or Matador Holds – top position 3 negative dips 15 Band Bicep Curls – step on band 15 Band Bent Over Row – step on band (pause at

Freedom WOD Classes Warm Up: 6 Mins 400 M Run N-S-N Lateral Monster Walks 15 Band Good Mornings 15 OH Squats -pvc or barbell :30 Plank Strength: 12 Mins 8 Min EMOM Back Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a “Daily Heavy”. This means go by feel Option 2: 5 reps emom Metcon: 20 Min

Today we honor and remember the lives lost and the heroic acts on 9/11/2001 and the aftermath. In divisive times, we should take days like today to come together. We felt like today was the right time for a partner workout. Work together, lean on each other, communicate.  We want you to push yourself, but

Freedom WOD Classes Warm Up: 8 Mins 2 Round Rotating Tabata :40/:20 Plank Shoulder Taps Left Arm Staggered DB Deadlift – Video Alt Banded T + Y + I Right Arm Staggered DB Deadlift *Start at different stations as needed to share bands for T/Y/I Strength: 20 Mins Every 3:00 x 3 Sets – start ~60%

“Bacon Sizzle”: the urge to roll around after a workout, unsuccessfully trying to find a comfortable position Freedom WOD Classes Warm Up: 8 Mins 1:00 Hip & Ankle Opener 2:00 Bike / Row 10 Band Lat Press Downs 10 Kip Swings 20 Air Squats (w/ glute band above knee) 10 Hang Squat Snatch Metcon: 8

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Hip Circles (forward) 10 / Side Hip Circles (backward) 10 / Side 90-90 Hip Rolls – Video 10 / Side Cossack Squats – Video 10 Back Squats – unloaded bar Strength: 12 Mins 8 Min EMOM Back Squats Option 1: 5-5-3-3-3-1-1-1 *Build to