Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit:
10 / Side Fire Hydrants
10 / Side Laying Lateral Leg Lifts
10 / Side X-Band Walks
5 Hang Squat Cleans
10 Back Squats

Strength/Technique: 18 mins
18:00 to Complete all of the following:

2-2-1-1 Squat Cleans 75% & build to heavy (not a 1RM)
*not touch and go*

Back Squats: 2×6 @ 75-80%

Home WOD: 15 Mins
On the 5:00 x 3 Rounds:
8 / Side DB Hang C&J (50/35) – not alternating
16 Alternating DB Step Ups (50/35 – hold db as desired) or DB Lunges
400 M Run

Metcon: 15 Mins
On the 5:00 x 3 Rounds:
8 / Side DB Hang C&J (50/35) – not alternating
16 Alternating DB Step Ups (50/35 – hold db as desired)
400 M Run
*Try and earn at least 1:00 rest between each round. Modify reps / distance as needed.