Freedom WOD Classes

Warm Up: 7 Mins
500 M Row or 30/24 Cal Bike
2 Rounds:
5 Scap Pull Ups
5 Strict Pull Ups / Ring Rows
5 Kip Swings
15 Pull Aparts

Strength Conditioning: 12 Mins
6 x Intervals:
1:00 Work / 1:00 Rest
Row or Bike or Ski