Freedom WOD Classes

Warm Up: 8 Mins
20 Banded Pull Aparts
20 Lat Press Downs
1:00 PVC ROM
15 Air Squats
15 Front Squats

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

Metcon:  14 Mins
14 Min EMOM:
Min 1: 6 HSPU + 3 Bar Muscle Ups OR 6 C2B Pull Ups OR 6 Pull Ups
Min 2: 15 Russian KBS (53/35)
*Perform the hardest version of Pull ups / MU possible for as long as possible then modify