National Talk Like A Pirate Day!

Freedom WOD Classes

Warm Up:
Find your Partner
Get the equipment needed for the workout
Pray that you will survive
Run 200 M together
Do 10 Air Lunges together
Do 10 Burpees together
Listen to Coach Ana Break Down the Workout and flow in her best Pirate talk!

Metcon: 24 Min
“A Pirates Life For Me”
4 Round Tabata – :45/:15 (rotating)
“Swab the deck” (N-S-N Burpees Broad Jumps)
“Chasing the Booty” (N-S-N wall to wall Shuttle Run)
“Walk yer Plank” (N-S-N Sled Push Down Sled Pull Back)
“Crease the Sheet” (Skierg)
“Treasure Chest Walk” (N-S-N Walking Lunges w/ 45/35 plate at chest)
“Take A Caulk” (Rest: rest will equal 45/15 aka 1 min rest)

Each round = 6 mins including rest.