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Freedom WOD Classes

Warm Up: 10 mins
2 Min Double Under Practice
Then
2 Rounds
8 Cuban Rotations with press
8 Push Ups
8 Strict Press

Mobility: 8 mins
90 sec /side Lax Ball chest
90 sec /side Lax Ball lats

Strength: 15 Mins
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 95%

Metcon: 16 Mins
4 Rounds
3 Min AMRAP
10 Shoulder to Overhead 115/75
100 Double Under or Singles
Max Rep Dips
REST 1 minute between each round

Shoulder to Overhead = strict press, push press, push jerk, split jerk