Freedom WOD Classes
Warm Up: 7 Mins
2 Rounds:
10 Burpees
5 Negative Push Ups
5 Inchworms
10 Deadlifts
:30 Handstand or Plank Hold
Strength: 18 Mins
3 x Superset
10-12 HSPU OR Strict Press
12-15 DB Flies
3:00 rest between sets
Metcon: 12 Min Cap
5 Rounds For Time:
8 Bench Press 155/105
10 Deadlifts 155/105
12 Ball Slams
*Each athlete will begin at a different station. All athletes must complete all their reps before they rotate to the next station. All athletes must perform 5 full rounds each