Happy St. Patrick’s Day.

Freedom WOD Classes

Warm Up: 10 Mins
5 Min Circuit
30 Sec Plank Hold
10 Push Ups
10 RDL
10 Single Leg Broad Jump 
10 Burpees

Mobility: 
Mobility Between Strength Sets

Strength: 15 Mins 
Deadlift 3 sets
3 Rep @ 80-85% of 1RM from week 1

Metcon: 17 Min Cap
“The 17th”
17 Min Partner AMRAP
17 Burpees
17 Bench Press (share a bench) 135/95 scaled 95/65
17 Deadlifts 135/95 scaled 95/65

One partner works at a time while the other rests. You go, I go style. Perform as many rounds and reps as possible. Divide the reps as needed.