Freedom WOD Classes

Warm Up: 6 mins
2 Rounds, :30 Each:
Air Squats
Jumping Jacks
Russian KBS
Hollow Hold
Then: 1:00 / Side Samson Stretch

Core: 7 Min Cap
For Quality, Not Time:
30 Sit Ups
Acculumlate 1:00 Hollow Hold
1:00 Side Crunch Heel Taps
1:00 Plank Hold
30 Sit Ups

Home WOD: 12 Mins
Rotating Tabata :20/:10
T2B Or V-Ups
Box Jumps (24/20) or Broad Jumps
Russian KBS (70/53)

Metcon: 12 Mins
Rotating Tabata :20/:10
T2B
Box Jumps (24/20)
Russian KBS (70/53)