Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
2 Rounds:
10 Burpees
10 Air Squats
10 Kip Swings
5 Pull Ups / Ring Rows

Strength: 15 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
Note: These are not complexes! Each movement should be performed unbroken but athletes can come off the bar in between movements in a superset format. Ex: 3 unbroken muscle ups, short rest then, 7 C2B…

Metcon: 20 Min Cap
4 Rounds For Time:
500/400 M Row OR 30/24 Cal Bike
15 Wallballs 20/14
3 Rope Climbs Or 5 Muscle Ups Or 8 Strict Pull Ups