This Saturday will be our last day of Miro’s Mobility. Miro will be gone for 2 months on a fishing trip in Alaska. While Miro is gone Ashley will be teaching Yoga during the same time on Saturday. Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hips/Shoulders Strength: Week Four: De-load Clean Bar Path/Technique Clean Speed

Steve, Christine, Flint, Jeremy, Chris, Marc, Amanda,  and Stacey Freedom WOD Classes Warm Up: D.R.O.M.S Strength/Skill: Week Four: De-load 1. Skill Transfer Split Jerk Strict Press – 3×3 Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be

Matt Fergen Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hips/Shoulders Strength: Week Four: De-load Snatch Bar Path/Technique Snatch Speed Drills – 15-20 Minutes From Blocks / Bumper Plates – High Hang Squat Snatch PVC At Sternum – Hang Squat Snatch – %50 or under Metcon: 4 Rounds 3 min AMRAP 5 Power Snatch 105/75 10

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Leg/Hips Strength: Week Four: De-load 10 Min EMOM 3 Front Squats 65 +5lbs % 1RM Metcon: 75 thrusters, 45/35 50 pull-ups 75 wall-ball shots 20/14 Elite Competition Class Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb

Remember to sign up for Miro’s Mobility on Saturday morning! Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Back Squats 85% of 1RM 10 x 3 Metcon: Teams of 3: One person working at a time 100 Cal Row 100 Bench Press 135/95 75 Cal Row 75 Bench Press 135/95 50

LETS GO! Danny Straub Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Sq Cleans 85-90% +5lbs of 1RM 5 x 1 Metcon: 3 min AMRAP 400 m run 10 Power Cleans 135/95 20 Pull ups 30 KB swings 53/35 rest 2 min 5 min AMRAP 400 m run 10 Power Cleans