Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
20 Pull Aparts
10 Burpees
10 Kip Swings
5 Strict Pull Ups / Ring Rows
10 Power Snatch

Mobility: 6 Mins
1:30 / Side LAX Roll Shoulders
1:30 / Side LAX Roll Traps
OR
6:00 Banded Shoulder Stretch

Strength: 12 Mins
3 Max Effort Sets:
Option 1: Strict Pull Ups
Option 2: Ring Rows
3:00 Rest Between Sets
**Modify to achieve 5-15 reps each set. Use bands, or a weight vest, etc.**

Metcon: 15 Min Cap
3 Rounds For Time:
20 Pull Ups
15 Burpees
10 Power Snatch 115/75