Freedom WOD Classes

Warm Up: 5 Mins
30 Banded Pull Aparts
10 Air Squats
10 Strict Press
10 MB Cleans
10 Push Press

Strength/Technique: 18 mins
18:00 to Complete all of the following:

2 x 3 Split Jerks w/ 2 sec pause
*Use these sets to build in weight and warm up

3 x 3 Split Jerk 65-70% *not touch and go*

2×8 Push Press – Build to heavy (~90% of strict press)

Home WOD: 18 Min Cap
For Time:
Buy In: 800 M Run OR 1000/800 M Row
5 Rounds:
6 HSPU
12 Wallballs (20/14) Or MB / DB Cleans
Cash Out: 800 M Run OR 1000/800 M Row

Metcon: 18 Min Cap
For Time:
Buy In: 800 M Run OR 1000/800 M Row
5 Rounds:
6 HSPU
12 Wallballs (20/14)
Cash Out: 800 M Run OR 1000/800 M Row