Guess who’s back, back again? MoMo’s back to coach the gym!

Freedom WOD Classes

Warm Up: 8-10 Min
2 Rounds
600m Bike, 250 Row or Ski, 200 Run
5 Squat Snatch with 2 sec pause at lift off
10 Split Stance RDL to squat
30 Sec Hollow Hold

Mobility: 
Mobility Between Strength Sets
Lax roll Chest, Shoulders and Hips

Strength: 20 mins
Snatch 10 Mins to find a
8 Rep Max
Then 10 Mins to do
8 Reps @ 75% 10RM
8 Reps @ 70% 10RM

Home WOD: 16 Min Cap
5 Rounds
5 /Side Alt DB Snatches 75/50
10 DB Lunges 75/50
15 V-Ups/Tuck-Ups or Sit Ups
250 Run or 20/16 Cal Bike, Row or Ski

Metcon: 16 Mins Cap
5 Rounds
5 /Side Alt DB Snatches 75/50
10 DB Lunges 75/50
15 GHD Sit Ups or V-Ups/Tuck-Ups or Sit Ups
20/16 Cal Bike, Row or Ski

Note: RX is designed for the Advanced athlete. All other athletes should scale back on weights and/or  movement. This will be a tight cap so scaled appropriately.