Happy St. Patrick’s Day.

Don’t forget Friday Night Lights theme is St. Patrick’s Day, bring on the green!

Freedom WOD Classes

Warm Up: 10 Mins
5 Min Circuit
30 Sec Plank Hold
10 Push Ups
10 RDL
10 Single Leg Broad Jump 
10 Burpees

Mobility: 
Mobility Between Strength Sets

Strength: 20 mins
Bench Press 10 Mins to find a
2 Rep Max
Then 10 Mins to do
2 Reps @ 75% 2RM
2 Reps @ 70% 2RM

Home WOD: 17 Min Cap
“The 17th”
17 Min Partner AMRAP (can be done without a partner)
17 Burpees
17 Bench Press (share a bench)
17 Deadlifts

If you do this solo then its a equal work rest. work for 1 min take 1 min off.
One partner works at a time while the other rests. You go, I go style. Perform as many rounds and reps as possible. Divide the reps as needed.

Metcon: 17 Min Cap
“The 17th”
17 Min Partner AMRAP
17 Burpees
17 Bench Press (share a bench) 135/95
17 Deadlifts 135/95

One partner works at a time while the other rests. You go, I go style. Perform as many rounds and reps as possible. Divide the reps as needed.