Freedom WOD Classes

Warm Up: 5 mins
5 Min Circuit
20 Banded Pull Aparts
5 Strict Pull Ups or Ring Rows
10 Banded Lat Press Downs
5 Push Ups
10 Air Squats

Mobility: 
Mobility Between Strength Sets

Strength: 20 Mins
20 Mins to work up to and find a new:
Bench Press  1 Rep Max

Home WOD: 16 Min Cap
Tabata 20/10
Pull Ups
Push Ups
Sit Ups
Squats

8 Rounds/4 mins at each station. There is no rest between movements beyond the 10 secs. Score is your worst round/lowest rep count at each station

Metcon: 16 Min Cap
Tabata 20/10
Pull Ups
Push Ups
Sit Ups
Squats

8 Rounds/4 mins at each station. There is no rest between movements beyond the 10 secs. Score is your worst round/lowest rep count at each station