Murph shirt pre orders are open now! Available in unisex t-shirts and female muscle tanks.
*Bring your weight vest in today and Wednesday for an extra challenge*

Freedom WOD Classes

Warm Up: 8 Mins
500 M Row / 30/24 Cal Bike
1:00 PVC ROM
20 Pull Aparts
10 Burpees
10 Kip Swings
5 Strict Pull Ups / Ring Rows

Strength: 12 Mins
Option 1:
5 x 10 Pull Ups
Option 2:
4 x 15 Pull Ups
2:00 Rest Between Sets
**Any variation of challenging pull ups, ring rows, etc. Wear a vest if you have it**

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

Metcon: 11 Mins
3 Min AMRAP: Muscle Ups or Pull Ups
1 Min Rest
3 Min AMRAP: HSPU
1 Min Rest
3 Min AMRAP: Row / Bike for Cals