Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit:
10 / Side Standing Lateral Leg Lifts
10 / Side X-Band Walks
10 / Side Fire Hydrants
10 / Side Donkey Kicks – Video

Strength/Technique: 13 mins
High Hang Squat Clean – Video
8 Min EMOM:
Min 1,2,3: 5 High Hang Squat Clean – Video
Min 4-8: 3 Tempo Squat Cleans (50-75%)
*modify to power cleans as needed

Home WOD: 12 Min Cap
10-1 For Time:
Back Squats (155/105) OR DB/KB Goblet Squats
Alt. Single DB/KB Step Ups (50/35) OR Alt. Goblet Lunges
Box Jump Overs Or Tuck Jumps

Metcon: 12 Min Cap
10-1 For Time:
Back Squats From Rack (155/105)
Alt. Single DB Step Ups (50/35)
Box Jump Overs