Please remember to RSVP for this Saturday’s Ugly Sweater Christmas Party on the FB Event!
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds
15 Band Y’s
15 Band T’s
15 Band Lat Press Downs
8 Burpees
8 Push Ups
Then 1:00 / Side Samson Stretch
Mobility: 8 Mins
1:00 / Side LAX Roll Chest
1:00 / Side LAX Roll Lats
4:00 Band Stretches
Strength: 12 Mins
12 Min EMOM
Min 1: 10-12 Bench Press 65% – Unbroken
Min 2: Rest
Min 3: 10-15 Pull Ups or C2B
Min 4: Rest
Metcon: 12 Mins
2:30 AMRAP x 4 Rounds
15 Lateral Bar Over Burpees
15 Push Presses 75/55
Max Rep Box Jumps 24/20
:30 Rest and Repeat
*Record Number of Box Jumps per round – modify weight or # of burpees to achieve at least :45 of box jumps / round
