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Freedom WOD Classes

Warm Up: 10 Mins
3 min per leg quad smash
Then
200 Row / 500 Bike
15 Russian KB Swings
30 Sec Plank Hold
200 M Row /500 Bike

Strength: 
No Strength Today

Home WOD:
30 min AMRAP Partner WOD
60 Rounds
1 HSPU
2 Russian KB Swings 53/35
3 Burpees

Row for Distance (sub rowing with stair steps or box steps)

If you are working solo, only do 30 rounds and switch to the rower/bike/stairs or box steps every 3 rounds.

In teams of two complete 60 rounds. Partner “A” must completes 3 rounds of the 1,2,3 while partner “B” Row for distance. Then switch, continue to switch out on rowing every 3 rounds. If the team completes the 60 rounds before time expires then both athletes will continue to accumulate meters on the rower switching our as desired. Score is number of rounds completed and distanced rowed.

Metcon:
30 min AMRAP Partner WOD
60 Rounds
1 HSPU
2 Russian KB Swings 53/35
3 Burpees

Row for Distance

In teams of two complete 60 rounds. Partner “A” must completes 3 rounds of the 1,2,3 while partner “B” Row for distance. Then switch, continue to switch out on rowing every 3 rounds. If the team completes the 60 rounds before time expires then both athletes will continue to accumulate meters on the rower switching our as desired. Score is number of rounds completed and distanced rowed.