Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit
10 DB Lateral Shoulder Raises
10 Bent Over Reverse DB Flies
20 Overhead Banded Pull Aparts
5 Strict Pull Ups / Ring Rows

Strength: 12 mins
3 Rounds on the 4:00
Perform 12 unbroken HSPU reps
Example A: 5 Strict or Deficit HSPU + 7 Kipping HSPU
Example B: 5 Box HSPU from toes + 7 Box HSPU from knees
*Any variation of the movement is acceptable. Just aim for 12 challenging reps.
*Perform Shoulder Mobility in Between sets

Home WOD: 20 Min Cap
5 Rounds For Time:
20 Push Ups w/ DB Renegade Row on both sides
15 Box Jumps (24/20) or Tuck Jumps
2:00 Rest Between Each Round

Metcon: 20 Min Cap
5 Rounds For Time:
15 Pull Ups
15 Box Jumps (24/20)
15 Push Ups
2:00 Rest Between Each Round