Throwback Thursday! CrossFit DNR 2013

Freedom WOD Classes

Warm Up: 8 mins
2 min Row/Ski
Then
2 Rounds:
12 RDL
X-Band Walk wall-2-wall-2-wall
5 Inchworms (no push up)
Then
2 min / Side Barbell Hamstring Smash

Strength: 20-25 Mins
Progressive Over Load Week One
Deadlift 75% +10lbs of 1RM
6×6

Metcon: 12 Min
Rotating Tabata 45/15
KB Sumo Deadlift 70/53
Row for Cals
Russian Kb Swings 70/53