Freedom WOD Classes

Warm Up: 7 Mins
400 M Run
10 KB RDL
10 Russian KBS
10 Power Snatch
1:00 PVC ROM
1:00 Hip & Ankle Opener

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

2 x 3 Hang Squat Snatch + 1 Squat Snatch
*Use these sets to build in weight and warm up

3 x 3 Squat Snatch 70-77% *not touch and go*

2×8 Deadlifts 65-72%

Home WOD: 15 Min Cap
For Time:
40 Russian KBS (53/35)
30 Box Jumps (24/20) OR Tuck Jumps
800 M Run
30 Box Jumps (24/20) OR Tuck Jumps
40 Russian KBS (53/35)

Metcon: 15 Min Cap
For Time:
40 Russian KBS (53/35)
30 Box Jumps (24/20)
800 M Run
30 Box Jumps (24/20)
40 Russian KBS (53/35)