Freedom WOD Classes

Warm Up: 6 mins
2:00 Jump Rope / DU
10 KB RDL
10 Russian KBS
1:00 Alternating Samson Stretch (like plate warm up)
1:00 / Side Hamstring Stretch

Core Development: 10 mins
3 Rounds – :30 each
Medball Plank to Pike – Video OR MB Plank with feet elevated on MB
Star Fish Crunch – Video
Medball Plank Circles – Video Clockwise
Medball Plank Circles – Video Counter Clockwise
MB Russian Twists
1:00 Rest

Home WOD – Same as Metcon

Metcon: 13 Min Cap
For Time: 40-30-20-10
Russian KB Swings (53/35)
Double Unders (2:1 singles)
Sit Ups