WOD

Movement Prep/Activation:
8:00 AMRAP
30-second Row
4 lunge Matrix
5 Tempo Dumbbell Front Squats (light)
10 Deadbugs
5 Wall Balls
-into-
Teaching Focus

Workout Prep:
2 sets
5 Wall Balls
5/4 Calorie Row
Rest :45

FREEDOM (RX):
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women’s Calories: 22-16-12-8
(Scored by Time)
(KG conv: 9/6 WB)

INDEPENDENCE (Intermediate):
27-21-15-9
Wall Balls (14/10)
Calorie Row
*Women’s Calories: 22-16-12-8

LIBERTY (Beginner):
20-15-10-5
Wall Ball Thrusters (light)
Calorie Row
*Women’s Calories: 16-12-8-4

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Sets
1:00 Adductor Smash (each side)
1:00 Frog Stretch
1:00 Banded Quadruped Rotations (each side)
*Rest as needed between movements and sides.