Freedom WOD Classes Warm Up: Take out the papers and the trash! Strength: 6 min EMOM Hang Sq Cleans at 70% of 1RM x 3 reps Metcon: 30 Front squats 75/45 50 T-2-B or K-2-E 30 Burpees 50 Double unders or 150 single 30 Russian twists 15/10 50 Walking Lunges 30 Hang Power Cleans  75/45

Scare Cam! Gotcha! Freedom WOD Classes Mobility: 2 min Shoulder Drills Strength: In 6 minutes, climb as high up the ladder as possible of Handstand Push Ups 3-6-9-12-15… Metcon: 500 meter Row Rest 3:00 min 10-9-8-7-6-5-4-3-2-1 reps Deadlifts 165/135 Push Ups Elite Competition Class Rest Day

Freedom WOD Classes Warm Up: Lumberjacks and Farmers Strength: 6 min EMOM Jerk at 70% of 1RM x 5 reps Metcon: 4 Rounds 10 Push Presses 115/75 10 Kettlebell Swings 53/35 10 Box jumps 24/20 Elite Competition Class 1. Snatch On the 2 minute x 10 1 Power Snatch + 1 Squat Snatch + 1

This is how the Knapp Bros clean house! Question is who is who in the picture? Whats your best guess and how did you come to that conclusion? Freedom WOD Classes  Warm Up: 10 min Flight simulator Strength: 12 min EMOM: Odd: 12 Scap pull ups Even: 12 Push Ups Metcon: Tabatal 20 sec on

Freedom WOD Classes Warm Up: Invisible “Fran” Strength: 6 min EMOM Hang Sq Snatch at 70% of 1RM x 5 reps Back Squats 4 Sets x 8 @ 70% Metcon: 21-15-9 reps Power Cleans 75/55 Thrusters 75/55 Rest 3 minutes 1 mile Run Elite Competition Class 1. Conditioning “Glen” 30 Clean and Jerks (135/95) 1

Who would you rather have on your “end of the world” survival team? Freedom WOD Classes 3 Rounds of Cindy Strength: 6 min EMOM Front Squat at 90% of 1RM x 1 reps Clean Pulls 90% x 5 100% x 3 110% x 1 Squat Clean 80% x 1 85% x 1 90% x 1