Happy 29th Bday To Nicole Creech! Hope you have an amazing day!

Freedom WOD Classes

Warm Up: 10 mins
2 Min Double Under Practice
Then
3 Rounds
10 RDL
5 Anchor Point t-2-b

Mobility: 12 mins
2 Min /side Partner Hamsting Smash
1 Min /side Partner Calf Smash

Strength: 5 mins
4 Rounds = 5 mins
20 Sec Reverse Crunch
20 Sec Hollow Body Mountain Climber
20 Sec Seated Corkscrew
20 Sec Rest

Metcon: 16 mins
Five Rounds
5 Deadlift 275/185 (scaled 225/155 or 185/125)
25 Sit Ups

Every two mins perform 30 Double Unders or 50 Singles including min 0:00