Freedom WOD Classes Warm Up 2 Rounds of 5 Ball Slams 5 Back Extensions 5 Beat Swings 5 KB SDLHP 35/25 Mobility: Neurological Mobility Strength: 6 min EMOM Front Squat at 70% of 1RM x 3 reps Clean 70% x 3 75% x 3 80% x 3 Metcon: 18-15-12-9-6 reps Front Squat 115/75 GHD Sit-ups

Freedom WOD Classes Mobility 2 min Shoulder Drills Strength: In 6 minutes, climb as high up the ladder as possible of unbroken Pull ups 3-6-9-12-15… Once you have to break up the reps start over at 3 reps and continue climbing again. Metcon: Tabata 4 Rounds at each station 45 sec on / 15 sec

As some of you may have heard already little Jaxon has been sick to the point where Bre has had to spend a lot of time at the Vet Hospital. We are trying to make sure Bre and Jaxon have all the support they need during this troubling time so we will be taking  donation

Freedom WOD Classes 3 Rounds of Cindy Strength: 12 min EMOM: Odd: 10 Scap pull ups Even: 5 Dips  Metcon: 15 Minute AMRAP 3 M/U’s or 3 Pull ups & 3 Dips 5 Power Snatch 135/95 7 HSPU’s Elite Competition Class 1. Conditioning 5 RFT: 10 1-arm DB P.Snatch, 70/50 20 Cal Row 2. Strength

Freedom WOD Classes “Junkyard dog” warm up Strength: 6 min EMOM Back Squat at 80% of 1RM x 3 reps Sq Snatch 70% x 3 75% x 3 80% x 3 Metcon: “Kelly” 5 Rounds With a 25 min cap 400 meter Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Elite Competition Class 1.

Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning “Bergeron Beep Test” EMOM for as long as possible*: 7 Thrusters, 77/55 7 Pull ups 7 Burpees *15 minute minimum work requirement.  If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue.  If you can’t