WOD

FREEDOM (RX)
3 rounds
500/450m Row
50ft Handstand Walk (Or 4 Wall Walks)
25 GHDs (or 25 V-Ups)
(Score is Time)

INDEPENDENCE
3 rounds
500/450m Row
25ft Handstand Walk (or 10 Handstand Shoulder Taps)
20 GHDs + 6in Riser (or 25 V-Ups)
(Score is Time)

LIBERTY
3 rounds
300/250m Row
50ft Bear Crawl
25 Sit Ups
(Score is Time)

TARGET TIMES:

Top Performers: sub 12:00
Most Athletes: 14:00-16:00 (Time Cap: 18:00)

Active Recovery

45 minute AMRAP at a steady pace:
800m Run
3 Turkish Get Up (per arm, 53/35)
1,600m Bike Erg
30 Sec GHD Hollow Hold

Warm-up:
1:00 easy Run, Row, or Ski
10 Air Squats
10 Walking Lunges
5 Inchworm Push-ups
10 Kettlebell Swings
– Then –
2 Rounds (build in weight)
20m Farmer Carry
10 Wall Balls

Workout:
3 sets:
250m Ski
-Rest 0:30 between sets. Rest 1 minute when switching stations-

3 sets:
20m Burpee Broad Jump
-Rest 0:30 between sets. Rest 1 minute when switching stations-

3 sets:
250m Row
-Rest 0:30 between sets. Rest 1 minute when switching stations-

3 sets:
50m Farmers Cary
-Rest 0:30 between sets. Rest 1 minute when switching stations-

3 sets:
25m Sandbag Lunge
-Rest 0:30 between sets. Rest 1 minute when switching stations-

3 sets:
25 Wall Balls
-Rest 0:30 between sets. Rest 1 minute when switching stations-

(Score is total time, including rest)