Freedom WOD Classes

Warm Up: 8 mins
250 M Row / 600 M Bike
20 Band Pull Aparts
20 Band Tricep Extensions
1:00 PVC ROM
10 Air Squats
1:00 Hip & Ankle Opener

Strength: 14 Mins
3 Supersets
10 Bench Press 60% (Same weight as last week)
:30 Max Rep Push Ups
3:00 Rest Between Sets

Home WOD: 19 Mins  
4 x 4 Min AMRAP
Buy In: 30 Box Jumps or Broad Jumps
Then AMRAP:
5 Power Snatch 115/75 OR 8 Alt. DB Snatch
5 Lateral Bar Over Burpees
1:00 Rest Between AMRAPs

Metcon: 19 Mins
4 Rounds of:
4 Min AMRAP
Buy In: 500/400 M Row / 1200 M Bike
Then AMRAP:
5 Power Snatch 115/75
5 Lateral Bar Over Burpees
1:00 Rest Between AMRAPs