Today we will be performing strength AFTER we do the METCON!

Freedom WOD Classes

Warm Up: 5 mins
400 M Run
1:00 Inchworms
:20 High Knees In Place
:20 Butt Kicks In Place
:20 Air Squats

Home WOD: 15 Min Cap
For Time
1 Mile Run

Metcon: 15 Min Cap
For Time
1 Mile Run

Mobility: 12 Mins
2:00 / Side Band Samson Stretch
1:30 / Side LAX Roll Glutes
1:30 / Side Pigeon Stretch
1:00 / Side Calf Stretch

Strength: 8 Mins
4 Rounds Rotating Tabata :20/:10
L-Hang – Video / L-Tuck (bent knee) OR Hollow Hold
Mountain Climber Crossovers
Plank (Hardest Variation Possible)
Starfish Crunch – Video