Yesterday was national pup day and we love our dogs at CFDNR! Let’s see your pups. Look for the post on IG and FB to post a pic of your sweet fur baby.

#NationalPuppyDay

Freedom WOD Classes

Warm Up: 15 Mins
3 Min /leg Quad Smash
2 Min /leg Hamstring Smash
10 RDL
20 Reverse Crunch
10 Deadlifts
20 Mountain Climbers
10 Sumo Deadlift
20 sec Hollow Hold
Then
60 sec /side Samson Stretch

Mobility: 
Mobility Between Strength Sets

Strength: 16 mins
Deadlift 8 Mins to find a
4 Rep Max
Then 8 Mins to do
4 Reps @ 75% 4RM
4 Reps @ 70% 4RM

Home WOD: 12 Min Cap
Metcon: 12 Min Cap
Five Rounds
5 Deadlift 275/185 or 70% or your 4rm from today
25 Sit-ups

Metcon: 12 Min Cap
Five Rounds
5 Deadlift 275/185 or 70% or your 4rm from today
25 Sit-ups