Freedom WOD Classes
Warm Up:
Find your Partner
Get the equipment needed for the workout
Pray that you will survive
Run 200 M together
Do 10 Air Squats together
Do 10 Burpees together
Listen to Coach Zak Break Down the Workout!
Metcon: 50 Min Cap
“Blood Sport”
Partner WOD
Buy in:
100 wall balls
Then
3 rounds for time👇
1000 M Run (syncro)
50m Sled Push (165 feet)
1km ski
50m Burpee Broad Jumps (165 feet)
1000 M Row
Cash out:
100 Wall Balls
Note:All reps split evenly, the run is done together.
