Freedom WOD Classes Warm Up: 10 Mins 100 m run 10 Snatch Grip Deadlift 1:00 DU practice 10 Hang Snatch 100 m run 10 Squat Snatch Week 12: Functional OverLoad Strength: 15-20 Mins Snatch using 90% of your 1RM to calculate load 75% X 5 *Full Sq Snatch reps from the ground not touch and

Freedom WOD Classes Warm Up: 10 Mins 10 Left Leg Forward KB Deadlift 10 Right Leg Forward KB Deadlift 10 russian KB Swings 10/Side KB Bottom Up Press 10 Spealler Rolls – then – 15 deadlifts to begin warm up for strength Week 12: Functional OverLoad Strength: 15-20 Mins Deadlift using 90% of your 1RM

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds :30 Banded Chest Flies :30 Banded Reverse Flies or Ts :30 Banded Lat Sweeps :30 Push Ups :15 Scap Pulls :15 Pull Ups Week 12: Functional OverLoad Strength: 15-20 Mins Bench Press using 90% of your 1RM to calculate load 75% X 5 85% X 3

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Box Step Ups 10 Air Squats 1x 400 m Run Week 12: Functional OverLoad Strength: 15-20 Mins Back Squat using 90% of your 1RM to calculate load 75% X 5 85% X 3 95% X 1+ When you see 5+, 3+, or 1+, that means

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Saturday Partner WODs are back! 10:00am – 11:00am Metcon: “Deck of Cards – Battle Royal” Spades – Air Squats Clubs – Push Ups Diamonds – Pull Ups Hearts – Sit Ups Joker – Sled Push 200′ (make it heavy for you) * Split the deck equally after shuffling * When you are done with the