Freedom WOD Classes

Warm Up: 7 mins
10 Front & Lateral Kicks
200 M Run
10 Hang Squat Cleans
5 Burpee Broad Jumps
10 Squat Cleans
200 M Run

Strength / Mobility:  14 Mins
Squat Clean
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 Clean as needed
*Keep weight lighter

Metcon:  20 Min Cap
3 Rounds For Time:
400 M Run
15 Power Cleans 135/95
10 Burpee Pull Ups – use a bar that you have to jump to reach
*Modify to a lower bar to achieve a jumping chin over pull up