Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
20 Banded Tricep Extensions
10 Hand Release Push Ups
10 Alt. Step Ups
10 Good Mornings
5 Power Snatch

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

4×2 Squat Snatch 75-80%
*not touch and go*

Deadlifts: 2×6 @ 75-80%

Home WOD: 14 Mins
14 Min AMRAP:
10 Hand Release Push Ups
14 Alt. Russian KB or DB Swings
10 Box Jumps or Tuck Jumps
:30 rest after each round

Metcon: 14 Mins
14 Min AMRAP in Teams of 3:
10 Bench Press (135/95 or ~50% 1RM)
14 Alt. Single Arm Russian KBS (53/35)
10 Box Jumps (24/20)
*Each athlete will start at a different station. After ALL 3 athletes must finish their reps at that movement then everyone can rotate to the next movement.