Freedom WOD Classes

Warm Up: 6 Mins
2:00 Jump Rope
10 Kip Swings
30 Banded Pull Aparts from OH
20 Banded Curls
10 Push Ups

Mobility: 5 Mins
2:00 / Side LAX Roll Posterior Shoulder

Strength: 12 mins
Gymnastics Complex – Each complex will increase by 1 rep. If you are modifying, still add an additional rep.
On the 4:00 x 3 Rounds
Pick an option:
A. 4 Bar Muscle Ups + 4 Strict Pull Ups + 5 Pull Ups (C2B if possible)
OR
B. 5 Strict Pull Ups + 8 Kipping Pull Ups
*Aim to go unbroken – modify to other challenging variations as needed
**Perform Shoulder Mobility During Rest

Home WOD: 14 Min Cap
5 Rounds For Time:
7 C2B Pull Ups OR 7 / Side Bent Over DB Rows
11 HSPU
15 Box Jumps (24/20)

Metcon: 14 Min Cap
5 Rounds For Time:
7 C2B Pull Ups
11 HSPU
15 Box Jumps (24/20)