Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
Then 2 Rounds:
:15 Ring Support or :30 Plank
10 MB Cleans
5 Inchworms

Core or Gymnastics Skills – 15 Mins
Option 1: Ring Stability and Progressions
Level 1: Ring Supports / Skin the Cats
Level 2: Ring Inversion Holds
Level 3: Back Lever Progressions or Ring MU Drills

Option 2: Core
12 Min Circuit For Quality
15 MB Pike Ups or Tuck Ups
8 / Side Hanging Windshield Wipers or :45 MB Russian Twists
:45 MB ABCs

Metcon: 15 Min Cap
“f.IT”
100 MB Cleans 20/14
*EMOM Perform 5 Box Jumps 24/20