Freedom WOD Classes

Warm Up: 6 Mins
1:30 Hip & Ankle Opener
1:00 PVC ROM
10 Front Squats
10 Squat Cleans
20 Band Lat Press Downs

Strength:  16 Mins
Squat Clean
Intermediate-Advanced = 4×3 *Not Touch n’ Go
*Build to a moderately heavy set. Focus on technique over load.
Beginners = 4×6 – modify to Power Clean as needed
*Keep weight lighter

Mobility: 10 Mins
2:00 / Side Couch Stretch
2:00 / Side Pigeon Stretch
2:00 Wall Splits
*Modify to focus on pull ups if needed

Metcon:  8 Min Cap
For Time:
2-4-6-8-10-12-14
Pull Ups
Alternating Front Rack Lunges (95/65)
*Aim for unbroken on lunges. Every step = 1 rep. Modify weight as needed