Freedom WOD Classes

Warm Up:
2 Rounds (15:00)
1:00 Easy bike
10 Burpees
10 DB Shoulder to Overhead
10 Air Squat Jumps
10 Heavy Object Deadlift (45/35 Plate okay)
10 Kip Swings

Metcon: 30 Min Cap
“You Ain’t Much Fun”

Partner A: Row for distance

Partner B:
2 rounds of: 5 pull up, 10 push up, 15 air squat

Swap once partner B has finished their 2 rounds. During transition, both partners do 5 synchro wall ball

Workout finishes when the team accumulates 4000m row