Happy Birthday to this studly He-Man! Happy 20th Jake!

Freedom WOD Classes

Warm Up: 7 mins
1:00 PVC ROM
20 Band Pull Aparts
20 Banded Curls
20 Banded Lat Press Downs
5 Strict Pull Ups / 10 Ring Rows
:30 Handstand Hold

Strength: 18 Mins
On an 18:00 Clock:
10 Min EMOM
5 Rounds of: Kipping Pull Ups / Ring Rows *Advanced athletes wear a vest*
5 Rounds of: Strict HSPU / Negative HSPU / Box HSPU
*Athletes can perform all 5 minutes of Pull Ups and then HSPU (harder) or choose to alternate every other minute (easier)
*INCREASE BY 1 REP EACH MINUTE FROM LAST WEEK*

*Missed last week?:
Athletes pick their own number for each minute of the EMOM. Every minute should be finished within :30. We will add one rep each week so leave room to increase.

Then 8:00 to complete:
3 x 12-15 Alternating DB Bicep Curls

Home WOD: 16 Mins
16 Min AMRAP:
10 HSPU
15 Deadlifts (225/155) OR KB DL
15 Burpees
20/16 Cal Row or Bike OR 50 DU / 100 Singles

Metcon: 16 Mins
16 Min AMRAP:
10 HSPU
15 Deadlifts (225/155)
15 Burpees
20/16 Cal Row or Bike