What a lovely day to run!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
200 M Run
10 Push Ups
15 Banded Pull aparts
20 Banded Tricep Extensions

Mobility: 
Mobility Between Strength Sets

Strength: 16 mins
Bench Press 8 Mins to find a
6 Rep Max
Then 8 Mins to do
6 Reps @ 75% 10RM
6 Reps @ 70% 10RM

Home WOD: 18 Min Cap
21 Handstand Push Ups
21 Dips
21 Push Ups
Run 200 meters
15 Handstand Push Ups
15 Dips
15 Push Ups
Run 400 meters
9 Handstand Push Ups
9 Dips
9 Push Ups
Run 800 meters

Metcon: 18 Min Cap
21 Handstand Push Ups
21 Ring Dips
21 Push Ups
Run 200 meters
15 Handstand Push Ups
15 Ring Dips
15 Push Ups
Run 400 meters
9 Handstand Push Ups
9 Ring Dips
9 Push Ups
Run 800 meters