Freedom WOD Classes

Warm Up: 9 Mins
2 Rounds:
:30 Hollow Hold
5 Burpees
10 Box Jumps
5 / Side Lunges
Then: 2:00 / Side Samson Stretch

Strength: 12 mins
12 Min Circuit:
15 / Side Banded Overhead Pallof Press – Video
10 MB or Rower Pike Ups
5 / Side Strict Knee Raises w/ Twist
1:00 Plank Hold

Home WOD: 19 Mins
3 Min AMRAP
10 V-Ups
8 Alt. DB Step Ups (53/35) Or Lunges
6 Burpee Box Jumps (24/20) or Burpee Broad Jumps
4 Muscle Ups or 4 Dips
2 Min Rest
Repeat as 5 Min AMRAP
2 Min Rest
Repeat as 7 Min AMRAP

Metcon: 19 Mins
3 Min AMRAP
10 T2B
8 Alt. DB Step Ups (53/35)
6 Burpee Box Jumps (24/20)
4 Muscle Ups or 4 Dips
2 Min Rest
Repeat as 5 Min AMRAP
2 Min Rest
Repeat as 7 Min AMRAP