Freedom WOD Classes
Warm Up: 6 Mins
6:00 Circuit:
15 Glute Bridges
10 / Side X-Band Walks
10 / Side Fire Hydrants
10 MB Cleans
Mobility: 4 Mins
2:00 / Side Glute Roll
Strength/Technique: 18 mins
18:00 to Complete all of the following:
2 Rounds: 3 Hang Squat Cleans + 1 Squat Clean
*Use these sets to build in weight and warm up
3 Rounds: 3 Squat Cleans 70-77% *not touch and go*
Back Squats: 2×8 @ 65-72%
Home WOD: 16 Mins
16 Min AMRAP:
15 C2B Pull Ups OR 15 / Side Renegade Rows
30 MB Cleans (20/14) OR 15 / Side DB Squat Clean
60 DU / 120 Singles
Metcon: 16 Mins
16 Min AMRAP:
15 C2B Pull Ups OR 8 Ring Muscle Ups
30 MB Cleans (20/14)
60 DU / 120 Singles