Freedom WOD Classes

Warm Up: 9 mins
2:00 DU Practice
1:00 PVC ROM
:30 Hollow Hold
:30 Plank Hold
5 Right Arm DB Push Press
5 Left Arm DB Push Press

Core Strength: 8 Mins
4 Round Rotating Tabata :20 / :10
MB Tuck Up – Video
Right Plank Hip Lift
Plank DB Pull Through – Video
Left Plank Hip Lift

Mobility: 6 Mins
1:30 / Side LAX Roll Rotator Cuff
1:30 / Side KB Smash Hip Flexor

Metcon: 15 Min Cap
“May The 4th Be With You”
4 Rounds
16 Alternating Single Hand Solo DB/KB Snatch (50/35)
30 S.U.P-3PO (sit ups)
45 Jabba The Double Hunders

“Do Or Do Not, There Is No Try.” – Yoda