Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
20 Banded Lat Press Downs
20 Banded Tricep Extensions
20 Banded Pull Aparts
10 Kip Swings
5 Strict Pull Ups

Mobility: 5 Mins
2:00 / Side Roll Scapula Border

Strength: 12 mins
Gymnastics Complex – Each complex will increase by 1 rep. If you are modifying, still add an additional rep.
On the 4:00 x 3 Rounds
Pick an option:
A. 4 Bar Muscle Ups + 4 Strict Pull Ups + 5 Pull Ups (C2B if possible)
OR
B. 5 Strict Pull Ups + 8 Kipping Pull Ups
*Aim to go unbroken – modify to other challenging variations as needed
**Perform Shoulder Mobility During Rest

Home WOD: 16 Min Cap
4 Rounds For Time:
10 / Side DB Goblet Lunges (50/35)
8 / Side DB Single Arm Floor Press (50/35)
6 / Side Push Up + Renegade Row (50/35)
4 Alt. DB Devils Press (50/35 – 2/side)

Metcon:  16 Min Cap
4 Rounds For Time:
10 / Side DB Goblet Lunges (50/35)
8 / Side DB Single Arm Floor Press (50/35)
6 / Side Push Up + Renegade Row (50/35)
4 Alt. DB Devils Press (50/35 – 2/side)