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Freedom WOD Classes
Warm Up:
Split into two groups
Get the equipment needed for the workout
Pray that you will survive
400 M Run
Do 10 Air Squats together
Do 10 Burpees together
Listen to Coach Becky Break Down the Workout!
Metcon:
“The Chalking Dead”
30:00 AMRAP
Split the class up into two teams
1) Sled Push Down and Pull Back to the start line (15# plate added to sled)
2) 4 D-Ball Ground To Shoulder video + D-Ball Carry Down and Back.
3) 100 M Run
4) Burpees Broad Jumps Down + Sprint Back to the end of your teams line
Down and Back = West to East (long side of the gym)
This is relay style – waterfall style- no person from behind can pass someone in front
Athlete at the front of the team line will start by pushing the sled down and pulling it back, passing it off to the next athlete in line. They will then move to the D-Ball G-2-S + Carry Down and Back and again pass the d-ball off to the person in line behind them. Then Moving to the 100 M Sprint into the Burpee Broad Jumps Down + Sprint Back…. and so on.
The next athlete in line has to wait for the athlete in front of them to complete each movement before following. AKA when the first athlete gets done with the sled they can then take the sled down and back and pass it off to the next athlete.
