Freedom WOD Classes Warm Up: 3 Rounds (not for time but you only have 15 mins to complete) 10 Goblet Squats 12 Hip Extenstions 20 Sec Hand Stand Hold Movement of the Week: Accumulate 2 mins Each Leg Every Day Piriformis/Glutes Lax Ball Rolling Strength: “A5 Week” 10 Min Cap 10 Min EMOM 2 Wall

Freedom WOD Classes Warm Up: Double Under Flight Simulator Movement of the Week: Accumulate 2 mins Each Leg Every Day Piriformis/Glutes Lax Ball Rolling Strength: “B5 Week” Strict Press 1 x 5 @ 75% + 10 lbs 2 x 3 @ 85% + 10 lbs 3 x 1 @ 95% + 10 lbs Metcon: 5

We Have 2 teams and 4 individuals competing in the Turkey Challenge this weekend! Try and make it out to support DNR! Freedom WOD Classes Warm Up: 3 Rounds 12 Hollow Body Kipping Swings 8 Hollow Body Push Ups Movement of the Week: Accumulate 2 mins Each Leg Every Day Piriformis/Glutes Lax Ball Rolling Strength:

  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,