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Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
8 Kipping Swings
8 Single Leg Squat Jumps
8 Banded Rows
Then
1 Min /leg Samson Stretch

Mobility:
90 sec /side Partner Calf Smash
90 sec /side Lax Ball Lats

Strength:
5 Min EMOM
3-6 Muscle Ups
(MU options: Rings, Bar with or without bands or jumping bar MU)
or
5-6 C-2-B Pull Ups

Metcon: 14 mins
14 min Partner AMRAP
6 Pull Ups
8 Russian KB Swings 70/53
8 Box Jumps 20/24

This is, you go I go. Athlete “A” must complete a full round while Athlete “B” rest. Then switch and repeat. The gaol is as many rounds as possible so limit your partners rest time, when its your turn to work it should be a sprint.