Freedom WOD Classes

Warm Up: 6 mins
3:00 Row/Bike
15 Sit Ups
10 Hang Power Cleans
10 Power Cleans

Mobility: 10 Mins
2:00 / Side Couch Stretch
2:00 Wall Splits (feet up the wall)
2:00 / Side Pigeon Stretch

Strength: 8 Mins
4 Round Rotating Tabata :20/:10
MB Russian Twists
MB “ABC” Plank (forearms on ball)
Hollow Hold Flutter Kicks
Starfish / Bicycle Crunch

Home WOD: 13 Min Cap  
3 Rounds For Time:
30 Sit Ups
20 Cal Row/Bike
10 V-Ups
5 Power Cleans 185/135 or ~75% or 10 Alt. DB Cleans

Metcon:  13 Min Cap
3 Rounds For Time:
30 Sit Ups
20 Cal Row/Bike
10 V-Ups
5 Power Cleans 185/135 or ~75%