Brody DeBoer! The man behind the post WOD reports!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
250 Row / .6 Bike
5 Clean Complex (5 High Pulls, 5 Power Cleans, 5 Front Sq)
Then
2 min / leg Barbell Quad Smash

Strength: 20 mins
Loading Week Two
Sq Clean & Jerk 70-75% + 5lbs of 1RM
5 x 5

Metcon: 18 Min Cap
4 Rounds:
500 M Row or 30/24 Cal Bike
8 MB Cleans 20/14
16 Wall Balls 20/14