Freedom WOD Classes

Warm Up: 8 Mins
10 Burpees
5 Inchworms
10 Russian KBS
15 Sit Ups
1:00 Plank
1:30 / Side Couch Stretch

Strength: 10 Mins
2 Rounds Not For Time
10 / Side Overhead Pallof Press – Video
10 / Side Banded Rotation – Video
8 / Side Windshield Wipers – Video
:30 Starfish Crunch – Video

Home WOD: 20 Min Cap
For Time:
60 Russian KB or DB Swings (53/35)
50 T2B or V-Ups
40 Sit Ups
30 Slam Balls or KB/DB Swings
20 Burpee Broad Jumps (6’/4′)

Metcon: 20 Min Cap
For Time:
60 Russian KBS (53/35)
50 T2B
40 Sit Ups
30 Slam Balls
20 Burpee Broad Jumps (6’/4′)