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 Lunges together
Do 10 Burpees together
Listen to Coach Broody Break Down the Workout!
Metcon: 30 Min Cap
“Operation Endure Freedom”
Partner WOD
Twice Through
Partner “A”: 500 M Row
Partner “B”: Max Lunges
Then Switch
Partner “A”: 500 M Ski
Partner “B”: Max Burpees Broad Jump 6’/4′
Then Switch
Partner “A”: 500 M Row
Partner “B”: Double KB Farmer’s Carry (50′ = 1 Rep aka rig-2-rig-2-rig)
Then Switch
Note:Each team will go through this twice aka row/lunge – ski/burpee – row/farmer carry then repeat the whole thing again.
Team score is total number of reps done.
