Freedom WOD Classes Warm Up: 10 Mins 1:00 Hip 90/90s 10 / Side Fire Hydrants Then 2 Rounds: 10 DL 10 Clean High Pulls 10 Power Cleans 10 Strict Press 10 Push Jerk Strength – 12 Mins 6 Min EMOM Min 1. 4 Power Clean & Jerks 65-75% – Quick Singles Min 2. 15/12 Cal

Freedom WOD Classes Warm Up: 10 Mins 400 M Run 5 Inchworms 50′ Walking Samson 50′ Crab Walk 20 Air Squats 1:00 / Side Pigeon 1:30 Hip & Ankle Opener Strength: 5 Mins 3 Min AMRAP: Wall Walks OR Strict HSPU Metcon: 25 Min Cap For Time: 150 Air Squats 400 M Run 150 Russian

Freedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 2:00 Bike / Row 10 / Side KB Bottoms Up Press 16 Alt. DB C&J 10 Kip Swings 10 Strict Knee Raises Strength WOD: 12 Mins 6 Min EMOM 1. 15/12 Cal Bike / Row 2. 4 Squat Snatch 65-75% – Singles

Warm Up: 14 Mins 500 M Row 20 Pull Aparts 10 / Side DB Ext. Rotation 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Strict Press Then 1:30 / Side LAX Glutes OR Posterior Shoulder Metcon: 25 Mins Team of 3 – 25 Min AMRAP: Athlete 1: 500 M Row Athlete 2: AMRAP

See you all at Odell’s tomorrow at 5:00 p.m! Freedom WOD Classes Warm Up: 15 Mins 400 M Run 2 Rounds: 20 Pull Aparts 10 Front Squats 10 Push Press Then: 1:00 / Side -Pigeon Stretch -Couch Stretch -Lat Stretch Week 1 Test: Strength: 5 Mins 2:00 Max Rep  Back Squats 135/95 Retest from 10/10/25

Reminder we’ll be BRO’in out at Odell’s this Saturday at 5:00 p.m. It is not “cool” to be “fashionably” late. Freedom WOD Classes Warm-Up: 7 Mins 2 Round Tabata :30/:10 Air Squat Burpees Lunges Ring Rows Bodybuilding: 30 Mins Then 6 Min AMRAP per station 1. 15 Hamstring Curls 2. 15 Quad Extensions 3. Superset