Happy Birthday to the sweetest little tripod Boxer in history!

Miss Justice is officially 2 years old

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 Row/Ski or 600 Bike
10 Banded Row
10 Banded “T”
10 Banded 90/90 or Cuban Rotations

Mobility: 10 mins
90 sec /side Partner Hamstring Smash
90 sec /side Lax Ball Lats

Strength: 10 mins
10 Mins to Complete 4 sets
2 Ring Muscle Up Complex:
Ring Pull Up + Ring Muscle Up + Negative Lowering phase

or

2 Bar Muscle Up Complex:
Pull Up + Bar Muscle Up + Negative Lowering phase

or

2 Pull Up Complex
Strict Pull Up + Pull Up + Negative Lowering phase

Metcon: 14 Min 
6 Min AMRAP
5 Strict Pull Ups
20 Pulls On The Rower or Ski Erg

Rest 2 mins

6 Min AMRAP
5 Strict Pull Ups
20 Pulls On The Rower or Ski Erg

Score is calories rowed/skied

Note: If needed Bike substitute is 30 sec sprint for cals
Bike can be used only if needed based on rower/ski erg availability.