Freedom WOD Class

Warm Up: 5 Mins
Plate Warm Up – Shoulder Emphasis

Strength: 17 Mins

3 Rounds not for time:

10 DB Chest Flies
10-15 Narrow Hands Push Up
10 DB Pullovers
Rest 1 min between each movement (Mobility – smash chest/triceps & banded shoulder stretches)

Metcon: 15 Min Cap
Versus Workout

3 Rounds of: A. 200 M Run
B. Max Rep Bench Pr