Warmup
Hip Halo Warmup
-into-
3 sets:
3 Muscle Snatch (PVC-Empty bar)
3 Snatch Push press
3 Overhead Squats
3 Power Snatch
4 Kip Swings
4 Wall Ball Push Press (no squat)
4 Wall Balls
WOD
Freedom (RX'd)
3 rounds
8 Overhead Squats (115/80)
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)
Accessory
100 Abmat Situps
Cooldown
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)