Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
10 Banded Good mornings
5 Inchworms (no push up)
10 Thrusters
5 Spealler Rows
Mobility:
Mobility Between Strength Sets
Strength: 20 mins
Deadlift 10 Mins to find a
8 Rep Max
Then 10 Mins to do
8 Reps @ 75% 8RM
8 Reps @ 70% 8RM
Home WOD: 12 Min Cap
1-2-3-4-5-6-7-8-9-10 reps for time of:
Goblet Squats
Handstand Push Ups
Metcon: 12 Min Cap
1-2-3-4-5-6-7-8-9-10 reps for time of:
Front Squats 95/65
Handstand Push Ups
