Freedom WOD Classes Warm Up 5 Mins 2 Rounds 1 Wall Walk 8 Power Snatch 8 OH Squats Then 10 Cuban Rotations Strength: 24 mins 4:00 Warm Up 3 x 10 Power Snatch – touch n go 2:00 Rest BT Sets Then 4:00 Warm Up 3 x 10 Back Squats – 67% 2:00 Rest BT

Freedom WOD Classes Warm Up: 12 Mins 3 Round Rotating Tabata :20/:10 KB Swings Plank Scap Press Pull Up Handstand Hold Then 5:00 Shoulder Mobility – athlete choice LAX / Band / PVC Metcon: 20 Mins “Nate” 20 Min AMRAP: 2 Muscle Ups / 4 C2B or Pull Ups 4 HSPU 8 KB Swings 70/53

Freedom WOD Classes Warm Up: 5 Mins 1:00 PVC ROM 2 Rounds :30 Each Scap Pull Up Kip Swing Band Lat Pull Downs Air Squats Mobility:  14 Mins 2 x Giantset 3-5 Strict Pull Ups (Vest / Weighted as needed) 12-18 Kip Pull Ups (Vest if needed) 15-25 / Side Crossbody Band or Cable Row

Freedom WOD Classes Warm Up: 7 Mins 2:00 Row :30 HS Hold 15 Hang Clean High Pulls 10 Power Cleans 10 Front Squats :30 HS Hold Strength: 22 mins 4:00 Warm Up 3 x 10 Power Cleans – touch n go 2:00 Rest BT Sets Then 3 x 10 Front Squats – 70% 2:00 Rest

Freedom WOD Classes Warm Up: 7 Mins  10 Push Ups 15 Band Curls 15 Band Tricep Extensions 15 Band Row 15 / Side Static Lunges – Video 10 Push Ups Strength: 12 Mins 2 x Giantset 5-8 Dips – weighted if possible 15-25 DB Bench Press 3:00 Rest Mobility: 5 Mins 5:00 Band Shoulder Stretch

Olympic lifting twice a week starts today! Tuesdays are C&J and Thursdays Snatch Freedom WOD Classes Warm Up 11 Mins 5 Min AMRAP for quality 5 / Side KB Bottoms Up Press – share light kbs 5 KB Swings 5 Goblet Squats 15 DU / Singles Then 6:00 LAX Roll Chest / Lats Strength: 15