Happy 240th Birthday to the United States Marine Corps U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province,

Happy Birthday to this Cool Kid! Freedom WOD Classes Farmers and Lumber Jacks Strength: 5 min EMOM Back Squat at 90% of 1RM x 1 reps Snatch Pull (Panda Pulls) using % of snatch 1RM 100% x 5 110% x 3 120% x 1 Sq Snatch 90% x 1 95% x 1 Metcon: 5 Rounds

Freedom WOD Classes 100 Double unders for time Strength: 5 min EMOM Front Squat at 80% of 1RM x 3 reps Squat Cleans 75% x 3 80% x 3 Metcon: Happy early B-Day Flint! 3 Rounds 5 min AMRAP 11 HSPU 13 Burpees 80 Double Unders 2:1 singles Rest 2 mins between rounds Elite Competition

Freedom WOD Classes Plate Warm up Strength: 6 Mins EMOM 2 Strict Pull Ups + 2 Toe to Bar + 2 Kipping Pull Ups The goal is to stay on the bar through the complex Metcon: 3 Rounds: 5 Muscle ups 10 Hang Squat Snatch 95/65 15 Dead lifts 95/65 Elite Competition Class Rest Day

Freedom WOD Classes Invisible Fran Strength: 5 min EMOM Strict Press at 80% of 1RM x 3 reps Jerk 75% x 3 80% x 3 Metcon: 10 Min AMRAP climbing in increments of 5 until time expires 5 Kb Swings 53/35 5 Box Jumps 24/20 10 Kb Swings 10 Box Jumps 15 Kb swings 15

New Hoodies are getting printed and should be here in 3 weeks time! Freedom WOD Classes Mobility: 2 min Shoulder Drills Strength: 2 reps EMOM for 5 min Wall Walks to Hand Stand Push up Metcon: 4 min AMRAP 5 HSPU 10 Sit ups rest 1 min 4 min AMRAP 5 Push ups 10 Sit