Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds – :30 each
PVC Pass Throughs
Air Squats
Push Ups
Burpees
Then 2:00 / Side Lat Roll
Home WOD: 30 Min Cap
Partial “Barbara”
3 Rounds For Time (instead of 5 rft)
20 Pull-Ups OR 10 / Side Bent Over DB Rows
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
Metcon: 30 Min Cap
Partial “Barbara”
3 Rounds For Time (instead of 5 rft)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
Record each round and aim to stay consistent
*Modify rep scheme accordingly to avoid “over use” and maintain sub 7:00 Rounds (not including rest)
Ex:
10 Pull Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
**Advanced athletes can opt to wear a vest OR attempt 5 RFT with a 30:00 cap**
