Don’t miss the Finale. #22point3

Freedom WOD Classes

Warm Up: 15 Mins
3 Min /leg Quad Smash
2 Min /leg Hamstring Smash
10 RDL
20 Reverse Crunch
10 Deadlifts
20 Mountain Climbers
10 Sumo Deadlift
20 sec Hollow Hold
Then
60 sec /side Samson Stretch

Mobility: 
Mobility Between Strength Sets

Strength: 15 Mins 
Deadlift 3 sets (take it easy if you are in the Open)
5 Rep @ 75-80% of 1RM from week 1

Metcon: 12 Min Cap
5 Rounds
5 Deadlift 225/155 Scaled 135/95
250 M Row