Freedom WOD Classes

D.R.O.M.s

Mobility:
Banded distraction hip mobility
Lacrosse ball Shoulder/Chest mobility

Strength:
Deadlift using 90% of your 1RM + 20lbs to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
3 Rounds with a 10 min cap!
10 Push Press 115/75
150m Shuttle Sprint (25m out 25m in, 50m out 50m in)

Elite Competition Class

Rest Day