Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
200 M Run
20 Pull Aparts
10 Hang Power Snatch
10 Sit Ups

Mobility: 14 Mins
1:30 / Side LAX Roll Traps
1:30 / Side Posterior Shoulder Roll
5:00 Banded Shoulder Stretches
1:30 / Side Banded Samson Stretch
OR
Athlete Choice

Metcon: 12 Min Cap
For Time:
12-9-6
T2B
Hang Power Snatch 95/65
Immediately into:
24-18-12
Sit Ups
Alternating DB Snatch 95/65