Freedom WOD Classes

Warm Up: 5 Mins
1:00 PVC ROM
20 Pull Aparts
200 M Run / 250 M Row / 600 M Bike
20 Pull Aparts

Strength / Mobility:  20 Mins
3 Giant Sets of:
6 Strict Press 72%
4 Split Jerks – 2 Second Pause In Catch
15-20 Band T’s
10-15 Seated DB External Shoulder Rotation – Video
3:00 Between Sets – Mobility
LAX Roll Traps, Rotator Cuff or Banded Stretches

Metcon:  16 Min Cap
2 Rounds For Time:
20 HSPU
800 M Run / 1000 M Row / 2400 M Bike