Freedom WOD Classes

Warm Up: 5 mins
Row / Bike Mini Intervals on a 5:00 Clock:
0:00 3:00 at Moderate Pace
3:00-3:15 Intense (not sprint)
3:15-4:00 Moderate
4:00-4:15 Intense
4:15-5:00 Moderate

Mobility: 6 Mins
2:00 Hamstring Stretch
2:00 / Side LAX Roll Scap Border

Strength 16 Mins
Squat Snatch
Intermediate-Advanced = 4×3 *Not Touch n’ Go
*Build to a moderately heavy set. Focus on technique over load.
Beginners = 4×6 – modify to Power Snatch as needed
*Keep weight lighter

Metcon:  12 Mins
12 Min EMOM
Min1: 16 Alt. DB Snatch (53/35)
Min2: 50 DU / 100 Singles
Min3: 16 Ball Slams
Min4: 16/13 Cal Row / Bike / Ski