Freedom WOD Classes

Warm Up: 6 mins
2:00 PVC ROM
250 M Row
10 Clean & Jerks
2:00 Hip & Ankle Opener

Strength: 18 mins
3×15 on the 3:00
Unbroken Back Squats (53%)

Core: 5 Min AMRAP
25 Sit Ups
:30 Flutter Kicks

Metcon: 14 Min Cap
15 Min EMOM
Min 1: 8-10 Bench Press (155/