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Freedom WOD Classes

Warm Up: 12 Mins
200m Run
Then
15 RDL 
Wall to Wall Walking Lunges
10 KB Swings
Wall to Wall Walking Lunges
Then
90 Sec /Side Lax Ball Lats

Strength: 10 mins
Deload Week
Deadlift @ 50% of 1RM
10 Min EMOM x 3 Reps

Metcon: 20 Min 
3 Rounds For Time:
21 Russian KB Swings 50/35 or lighters
200 M Single Arm KB Farmers Carry (switch hands at the 100m turn around)
50′ KB Walking Lunge (wall to wall)

Woutkout with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body, during our delaod week.