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Freedom WOD Classes

Warm Up: 13 Mins
6 Mins Quad/Hip Flexor roll out
Then
2 Rounds
5 Inchworms
10 /side Split Stance RDL to squat
5 Spealler Rolls
5 Box Step Ups

Mobility: 
Mobility Between Strength Sets

Strength: 20 mins
Deadlift 10 Mins to find a
4 Rep Max
Then 10 Mins to do
4 Reps @ 75% 10RM
4 Reps @ 70% 10RM

Home WOD: 8 Min Cap
8 Min AMRAP Lader
1 KB/DB Deadlift
2 KB/DB Box Step Up
2 KB/DB Deadlift
4 KB/DB Box Step Up
3 KB/DB Deadlift
6 KB/DB Box Step Up
4 KB/DB Deadlift
8 KB/DB Box Step Up
5 KB/DB Deadlift
10 KB/DB Box Step Up
6..
12..
7…
14…
Keep moving up in reps until time expires

Metcon: 8 Min Cap
8 Min AMRAP Lader
1 Deadlift 225/155 or 50% or your 4RM
2 DB Box Step Up 50/35
2 Deadlifts
4 DB Box Step Up
3 Deadlifts
6 DB Box Step Up
4 Deadlifts
8 DB Box Step Up
5 Deadlifts
10 DB Box Step Up
6..
12..
7…
14…
Keep moving up in reps until time expires