Freedom WOD Classes

Warm Up: 8 Mins
1:00 PVC ROM
15 / Side Clam Shells
15 / Side Lateral Leg Lifts
15 / Side Hip Bridges
15 Air Squats
10 Power Snatch

Strength: 18 Mins (including warm up)
3 x Superset
4 Front Squats (80% or less)
16 Alternating Goblet Step Ups
3:00 Rest Between Sets

Metcon: 16 Mins 
16 Min EMOM
Min 1: 3 Power Snatch – Build to heavy
Min 2: 8 T2B + Max Rep Sit Ups
Min 3: Max Rep Box Jumps 24/20
Min 4: Rest – change weight for snatch if necessary