Happy 32nd Birthday Darryll Wolnik!

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds
15 RDL
10 Push Ups
5 Pull Ups

S&C EMOM: 12 Mins
4 Minutes to set up
8 Min EMOM
Odd: 5-6 Power Snatch (~10RM wt.)
Even: 8-12 T2B
Make it challenging but doable for 8 minutes

Mobility: 8 Mins
90 Sec / Side Hamstring Smash on low racked bar
90 Sec / Side Lax Shoulder (front or back)

Metcon: “Wolnik