If…. you’ve noticed Coach Emma slacking, it’s because she is sandbagging it! Oh, and she’s pregnant! Her and Scott are expecting their first little female alien in May of next year. Congratulations home girl! Freedom WOD Classes Warm Up: 7 Mins 1:30 Row Easy :30 Moderate Row 10 Jefferson Curls 1:30 Row Easy :30 Moderate

Freedom WOD Classes Warm Up: 8 Mins 1:30 / Side LAX Rotator Cuff 20 Air Squats 10-15 / Side DB Ext Rotations 10-15 DB Arnold Rotations 10 Power Snatch OR Power Cleans 10 Overhead OR Front Squats Strength: 20 Mins Every 3:00 x 3 Rounds 3 x 15 Strict Press Then  2-3 Supersets 10-15 Matador

Different flow this week. Your sprint workout will be Thursday instead. Freedom WOD Classes Warm Up: 8 Mins 4 Round Air Squat Tabata :20/:10 10 Coach Lead MB Cleans 10 / Direction / side Hip Circles 10 / Side Hip 90/90’s 5 Inchworms 10 KB RDLs Strength: 12 Mins 3 x Superset 15 Back Rack

Freedom WOD Classes Warm Up: 6 Mins 400 M Run N-S-N Lateral Monster Walks 15 Band Good Mornings 15 OH Squats -pvc or barbell :30 Plank Strength: 12 Mins 8 Min EMOM Front Squats Option 1: 5-5-3-3-3-1-1-1 *Build to a “Daily Heavy”. This means go by feel Option 2: 5 reps emom Retest from 9/12

Freedom WOD Classes Warm Up: 8 Mins :20 Penguin Taps – Video 1:00 DU or DU Attempts 10/direction Quadruped Band Arm Circles – Video :30 Static Ring or Matador Holds – top position 3 negative dips 15 Band Bicep Curls – step on band 15 Band Bent Over Row – step on band (pause at

Freedom WOD Classes Warm Up: 8 Mins 2:00 Row 10 / Side Front & Lateral Kicks 10 Kip Swings 5 Inchworms 5 Clean Deadlifts 5 Clean High Pulls 10 Power Cleans Partner Metcon: 30 Min Cap “Modified 911 Partner WOD” 30 Min AMRAP: 500/400 M Row 5 Power Cleans 175/120 10 T2B *Optional – 1