Just doing a little after hours cleaning. #TheFreaksComeOutAtNight

Freedom WOD Classes

Warm Up: 8 Mins
2 min Warm Up Row or Bike
Then
12-9-6
Kipping Swings
Banded Lat Press Down
KB Swings

Mobility: 5 Mins
90 Sec /side Partner Hamstring Smash
60 Sec /side Lat Smash

Strength: 12 mins
12 Mins/ Every 3 Mins Complete 3 sets
3-4 Ring Muscle Up Complex:
Strict Ring Muscle Up + Ring Muscle Up + Dip + Negative Lowering phase

or

3-4 Pull Up/Bar Muscle Up Complex:
Pull Up + Chest-2-Bar + Bar Muscle Up + Dip + Negative Lowering phase

or

3-4 Pull Up Complex
Strict Pull Up + Pull Up + Chest-2-Bar Pull Ups + Negative Lowering phase

Metcon: 18 mins
For Time:
1000 M Row or 2400 Bike
Then
4 rounds of:
14 Single Arm Alt Russian KB Swings 53/35
12 Pull-ups
Then
1000 M Row or 2400 Bike