Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds:
200 M Run
5 Muscle Snatch
5 Power Snatch
5 Burpees
Wall to wall walking samson stretch

Strength Conditioning: 15 Min Cap
Pick your poison
4 x 500/400 M Row
4 x 30/24 Cal Bike
4 x 400 M Run or Ski
1:30 Rest Between Intervals

Mobility: 5 Mins
5 Min Hip Stretch

Metcon: 15 Min Cap
4 Rounds For Time:
8 Power Snatch 115/75
10 Lateral Bar Over Burpees
12 T2B