Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds – :30 Each
Hollow Rock or Hold
Heel Tap Oblique Crunch
Plank
Burpees
Then:
2:00 DU Practice

Mobility: 10 Mins
2 Min / Side Banded Samson Stretch
2 Min Butterfly Stretch
1:30 Hip & Ankle Opener
OR
Athlete Choice

Metcon: 15 Min Cap
“Clean Annie”
50-40-30-20-10
Double Unders or Singles (Same Reps)
Sit Ups
*EMOM perform 1 Power Clean @ 70% 1 RM

Post WOD Stretch