Coach Taylor running her first solo classes today! Please give her the same attention and respect you give all the other coaches!

Freedom WOD Classes

Warm Up: 5 mins
5 Min AMRAP
200 M Row or Ski
20 Banded Pull Aparts
10 Push Ups
10 Cuban Rotations

Strength: 20 Mins
Progressive Over Load Week One
Bench Press 75% + 10-15lbs of 1RM
6×6

Metcon: 13 Min Cap
DO NOT MOVE Rowers/Ski Ergs or Benches.
Leave the lanes as they are, If you don’t like whats in your lane, then move lanes.
3 Rounds For Time:
500 M Row or Ski
21 Right Arm DB Floor Press 50/35
21 Left Arm DB Floor Press 50/35
12 Burpee Over DB