Freedom WOD Classes

Warm Up:
500 M Row
400 M Run

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Quad Smash

Strength:
“A4 Week”
10 Min EMOM
3 Sumo Deadlift 75% of 1RM

Metcon:
In Team Of 3
20 Min AMRAP Ladder

2 Cal Row
2 Back Squats 135/95
2 V-Ups

4 Cal Row
4 Back Squats 135/95
4 V-Ups

6 Cal Row
6 Back Squats 135/95
6 V-Ups

8 Cal Row
8 Back Squats 135/95
8 V-Ups

10 Cal Row
10 Back Squats 135/95
10 V-Ups

12 Cal Row
12 Back Squats 135/95