Today we have a workout with an option to perform rope climbs. WEAR LONG SOCKS OR LEGGINGS!! This is intended to allow athletes to practice rope climbs for a hero workout next week.

Freedom WOD Classes

Warm Up: 8 mins
400 M Run
10 Barbell Curls
10 Band 90/90s
20 Pull Aparts
10 Power Cleans
5 Strict Pull Ups / 10 Ring Rows

Technique / Mobility: 12 Mins
Option 1: Review Rope Climb with Coach
*Today is a practice run / technique review with rope climbs for a hero workout next week*
Option 2: Athlete Choice Mobility

Home WOD: 16 Min Cap
3 Rounds For Time:
400 M Run
10 Alt. Devils Press 50/35
5 Hang Power Cleans 135/95 OR 5/Side Single Arm DB Hang Squat Clean

Metcon: 16 Min Cap
3 Rounds For Time:
400 M Run
10 Alt. Devils Press 50/35
5 Hang Power Cleans 135/95
*2 Rope Climbs *Optional* No Alternative

Sit Ups For Pups!!