Lots of new faces in the gym these days! Make sure you take the time to introduce yourself and say hi the CFDNR way!
Freedom WOD Classes
Warm Up: 10 Mins
20 Single Unders
15 Banded Pull Aparts
10 Kipping Swings
15 Push Ups
20 Double Unders or attempts
Mobility:
Mobility Between Strength Sets
Strength: 20 Mins
Bench Press 10 Mins to find a
8 Rep Max
Then 10 Mins to do
8 Reps @ 75% 10RM
8 Reps @ 70% 10RM
Home WOD: 14 Min
2 Min AMRAP
2 Muscle Ups or 4 C-2-B Pull Ups
4 Burpees
50 Double Unders or Singles
Rest 1:00
4 Min AMRAP
4 Muscle Ups or 8 C-2-B Pull Ups
8 Burpees
50 Double Unders or Singles
Rest 1:00
6 Min AMRAP
8 Muscle Ups or 12 C-2-B Pull Ups
16 Burpees
50 Double Unders of Singles
Metcon: 14 Min
2 Min AMRAP
2 Muscle Ups or 4 C-2-B Pull Ups
4 Burpees
50 Double Unders or Singles
Rest 1:00
4 Min AMRAP
4 Muscle Ups or 8 C-2-B Pull Ups
8 Burpees
50 Double Unders or Singles
Rest 1:00
6 Min AMRAP
8 Muscle Ups or 12 C-2-B Pull Ups
16 Burpees
50 Double Unders of Singles