Freedom WOD Classes Warm Up: 8 Mins 500 M Row 2 Rounds: 10 / Side KB Bottoms Up Press 10 / Side DB Ext. Rotation 10 Hang Clean High Pulls 10 Hang Power Cleans Intervals: 12 Mins Every 3:00 x 4 Rounds 350 M Row *1:30 cap each round Metcon: 16 Mins “Because I was

Freedom WOD Classes Warm Up: 10 Mins 4 Round Air Squat Tabata :20/:10 10 / Side Front & Lateral Kicks Down & Back Samson Stretch Down – Inchworms Back – Crab Walk 1:00 PVC ROM :30 Hollow Rocks 10 Kip Swings Strength: 12 Mins 8 Min EMOM 1. 10-15 HEAVY Wallballs *try to do about

Reminder!!! Saturday’s partner workouts are now from 9-10 a.m Saturday Partner Metcon: Warm Up: 8 Mins 2 Rounds: Down & Back Samson Down Inchworms Back Crab Walk 15 Air Squats 15/12 Cal Bike or Ski Partner Metcon: 30 Mins “My Fingers Hurt” 2 Rounds In Teams of 3: 3 Min AMRAP: Sled Push – 50′

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 Band Air Squat 10 Burpees 5/Side DB Shoulder 2 Overhead 1:00 HS Hold Strength: 12 Mins 8 Min EMOM: Min 1: Max Rep Back Squat 135/95 or ~ 50% Min 2: Rest Metcon: 15 Mins “Weapons” 15 Min EMOM Min 1. 50′ HS Walk OR

Freedom WOD Classes Warm-Up: 3 Mins 1:00 Jump Rope 5 Deadlift 5 Cleans 5 Hang Cleans 5 Push Press 5 Push Perk 5 Split Jerk Bodybuilding: 30 Mins Then 6 Min AMRAP per station 1. 15 Hamstring Curls 2. 15 Quad Extensions 3. Superset – 8 / Side: Cable Rear Delt Fly + Lateral Cable

We hope you’ll all join us on January 31st, 5:00 p.m at Odell’s Brewing for our January social! Rather than splitting the crew up we’ll have everyone join in at one spot! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 10 Burpees 10 Scap Pull Ups 10 Kip Swings 5 T2B 5 Snatch DL