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Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 m Row or .3 Bike
10 Snatch
10 Thruster

Strength: 22
Snatch 10 Mins (this is ran as a group with the coach leading the count)
3×5 at 60, 65 & 70% With a 2 sec pause at the top of the “Lift off” or right above the knees

Back Squat 12 Mins (mobility between sets)
3×5 at 50-60% With a 5 sec pause in the bottom position of each rep
(You can squat with a partner and have them count for you)

Metcon:  18 min Cap
In teams of two:
1000M Row/2400M Bike
60 Wall Balls 20/14
1000M Row/2400M Bike
40 Wall Balls 20/14
1000M Row/2400M Bike
20 Wall Balls 20/14

Only one person is working at a time. Switch up as needed but divide work evenly.