We are putting in a new order for the Open shirts today including Hoodies. If you did not get one on the last order, today is your last chance.

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
20 Double Unders
10 Push Ups
10 Kipping Swings 
High Knees N-S
10 /side  Seated DB External Shoulder Rotation – Video

Mobility: 
Mobility Between Strength Sets

Strength: 15 Mins 
Bench Press 3 sets
7 Rep @ 70-75% of 1RM from week 1

Metcon: 18 Min Cap
For time:
800 M Run
8 rounds
8 Pull Up
8 Dip
800 M Run