Deadlifts and Bench Press… enough said. We will see you at the bar!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
5 Ring Rows
10 Push Ups
15 Deadlifts

Mobility: 10 mins
90 sec /side Lat smash
90 sec /side Partner Hamstring Smash

Strength: 12 mins
12 Mins to Complete 4 sets
3 Ring Muscle Up Complex:
Ring Pull Up + Ring Muscle Up + Negative Lowering phase

or

3 Bar Muscle Up Complex:
Pull Up + Bar Muscle Up + Negative Lowering phase

or

3 Pull Up Complex
Strict Pull Up + Pull Up + Negative Lowering phase

Metcon: 20 Min Cap
The goal is to lift 15,000/10,500lbs (scaled 10,500/7,250), as fast as possible, but only using one rep at a time, of the following lifts.

1 Deadlift
1 Bench Press or Floor Press

You can use any weight on the lifts and it can be done in any amount of rounds.
You can only do one rep at a time and must cycle through both lifts to complete one round.

Men – RX 15,000 pounds / Scaled 10,500
Ladies – RX 10,500 pounds / Scaled 7,250