Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
5 Inchworms
5 Burpees
10 Kip Swings
10 RDLs
15 Pull Aparts

Strength: 20 Mins
5 Min Kip Swing Drilling on bar or rings
Ring Kip Swing Tutorial – video
*Stay tight in a hollow and arch with feet together
*Turn this into a strength movement on the bar by pressing as far behind the bar as possible
Then:
10 Min E(very other)MOM – 5 Rounds:
5-10 Pull Ups – as hard as possible but still unbroken
*Kipping allowed, ring rows, c2b, negatives. Your choice but decide today and stick to it for the program!
OR
5-10 Muscle Ups
*Alternative: perform 1:00 Max rep every other minute, even if it’s just one. Feel free to start with MU then switch to a pull up variation.

Metcon: 12 Min Cap
21-15-9 For Time:
Pull Ups
Dips
Deadlifts 185/130

Functional Bodybuilding Class