Happy 40th Birthday to Susan Dunn!

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
7 Inchworms no push up
20 Sec Hollow Hold
7 Push Ups
1 min /side Samson Stretch

Mobility: 10 mins
1 min /side lax ball glutes
1 min /side lax ball TFL
1 min /side lax ball hip flexor

Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise

Metcon: 20 Min Cap
6 Rounds
400 M Run
20 Push Ups
20 Sit Ups
20 Air Squats

Wear a weight vest if you have one.