Freedom WOD Classes

Warm Up: 5 mins
200 M Run
1:00 /side Samson Stretch
15 PVC Pass Throughs
15 Hang Snatch
15 Hang Clean and Jerk

Home WOD: 40 Min Cap
“Abbate”
Run 1 mile
50 Alternating KB/DB Clean and Jerk
Run 800 meters
50 Alternating KB/DB Clean and Jerk
Run 1 Mile

Metcon:
“Abbate” 40 min cap
1 Mile Run
21 Clean and Jerk 155/110 (scale 95/55)
800 M Run
21 Clean and Jerk 155/110 (scale 95/55)
1 Mile Run

Remember everything is scalable including running distance, weights and reps.