Freedom WOD Classes

Warm Up: 5 mins
2:00 min Double Under Practice
15 RDL w/3 sec negative
10 Inch Worms No Push Up
15 Banded Good mornings
10 Spealler Rolls

Mobility: 
Mobility Between Strength Sets

Strength: 20 Mins
20 Mins to work up to and find a new:
Deadlift 1 Rep Max

Home WOD: 16 Min Cap
10 Rounds
10 Right Arm KB Split Stance Deadlift  53/35
15 Double Unders / 20 Single Unders
10 Left Arm KB Split Stance Deadlift 53/35
15 Double Unders / 20 Single Unders

Metcon: 16 Min Cap
10 Rounds
8 Deadlifts 135/95
30 Double Unders / 40 Single Unders