Freedom WOD Classes

Warm Up: 12 Mins
2 Rounds:
5 Inchworms
10 Kip Swings
10 Ring Rows
10 Alt Lunges
Down and Back Samson Stretch
5:00 Banded Shoulder Stretch

Strength: 12 Mins
Then:
10 Min E(very other)MOM – 5 Rounds:
5-10 Pull Ups – as hard as possible but still unbroken
*Kipping allowed, ring rows, c2b, negatives. Your choice but decide today and stick to it for the program!
OR
5-10 Muscle Ups
*Alternative: perform 1:00 Max rep every other minute, even if it’s just one. Feel free to start with MU then switch to a pull up variation.

Metcon: 16 Min Cap
40-70 Burpees For Time:
1:00 AMRAP:
8 Alt OH or Front Rack Lunges 45/35
8 Thrusters 45/35
Max Rep Burpees ***SPRINT***
Rest 1:00 and repeat until you complete your designated burpee reps
*Athletes choose your burpee goal, between 40-70 and keep a running total of your burpees after each round. Modify your lunges and thruster reps down to achieve at least :30 of burpees each round*

Functional Bodybuilding Class