Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds:
10 Banded Pass Throughs
15 Pull Aparts
10/Side DB External Rotation
10 Hang Power Snatch
Then :
1:00 / Side Lat Stretch

Strength: 18 Mins
3 x Superset: 3 Options
1) 5 Negative Pull Ups + 10 Kip PU or Ring Row
2) 4 Strict Pull Ups + 6 C2B Pull Ups + 8 Kip Pull Ups – use bands as needed
3) 3 MU + 7 C2B + 10 Kip PU

Metcon: 12 Min Cap
5 Rounds For Time:
8 Hang Power Snatch 75/55
10 Alt. OH Lunge OR Back Rack Lunge 75/55
8 Pull Ups