Freedom WOD Classes

Warm Up: 6 Mins
500 M Row /  .6 Echo Bike / 1000 M Assault Bike
10 Burpees
5 Inchworms
1:00 / Side Samson Stretch

Strength Conditioning: 15 Min Cap
Pick your poison
2 x 1000 / 800 M Row
2 x 1.2 Mile Echo Bike
2 x 2000 M Assault Bike
2 x 800 M Ski
2 x 800 M Run
3:00 Rest Between Intervals

Mobility: 5 Mins
1:30 Frog Stretch
1:00 / Side Couch Stretch

Metcon: 14 Mins
14 Min AMRAP
12 Bar Over Burpees
15 /12 Cal Row / Bike
18 Deadlifts 115/75