Pick A Partner That Will Force You To Be Better!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
10 Lat Kicks / 10 Front Kicks per leg
Wall-2-wall Samson Stretch
8 Single Leg Squat Jumps
8 Complexes Clean Lift Off + Clean DL + Clean High Pull + Hang Squat Clean

Mobility: 5 mins
60 sec /side Bar Smash Triceps
60 sec /side Lat Smash

Strength: 20 mins
Week3: Functional Over reaching 
Sq Cleans & Jerk 80-85% of 1RM
5 x 1

Metcon: 13 Min Cap
Partner WOD
13 Min AMRAP
1 Squat Clean 135/95 scale 95/65
2 Hang Power Cleans
3 Jerks
6/5 Cal Bike or Row
Only one athlete works at a time and must clear the round before switching. I do a round, you do a round style.