If you haven’t noticed yet, we’ve had to drop the class cap to 10 athletes due to new regulations. The class schedule will remain the same for the rest of the holiday week but we are looking at shortening classes to 45 minutes moving forward to better accommodate all of our Hooligans. Thanks for working with us through all of the changes!
Freedom WOD Classes
Warm Up: 6 Mins
3 Rounds:
:30 Burpees
:30 HS Hold
:30 Air Squats
:30 Inchworms w/ Push up
Strength: 8 Mins
8:00 Circuit For Quality Not Speed:
10 Lateral Shoulder Raises (dbs, bumper plates)
10 Bent Over DB Reverse Flies
20 Banded Pull Aparts (from overhead)
Mobility: 10 Mins
2:00 / Side Lax Roll Posterior Shoulder
1:30 / Side Lax Roll Scap Border
3:00 PVC Shoulder Stretch
Home WOD: 12 Min Cap
6 Rounds For Time:
1 Squat Snatch (155/105) OR 5/side alt. DB Snatch
5 Strict HSPU
15/12 Cal Row OR 200 M Run
Metcon: 12 Min Cap
6 Rounds For Time:
1 Squat Snatch (155/105) OR 3 reps at light weight to work technique
5 Strict HSPU
15/12 Cal Row or Bike
