WOD
Saturday 04.23.2022
Saturday | 04.23.2022
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Hip Halo Warmup
-into-
3 sets (10 minutes)
10 Kip Swings
5 Front Squats (empty bar)
5 Push Press (empty bar)
20 Single Unders
**2. Workout Prep**
2 sets
4 Toes to Bar
4 Thrusters (empty bar)
10 Double Unders
**3. Mayhem For Freedom**
Freedom (RX’d)
AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders
* Independence
AMRAP 12 Minutes
15 Toes to bar (OR 20 Knees to Elbows)
40 Thrusters (35/25)
75 Double Unders
* Liberty
AMRAP 12 Minutes
20 Sit Ups
30 Dumbbell Thrusters (light)
100 Single unders