Big Happy 37th Birthday To Jamie Cardenas!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
8 Push Ups
8 Deadlifts
8 Inch worms
8 Kipping Swings

Mobility: 10 Mins
Using a Racked Barbell
90 sec /side Triceps Smash
90 sec /side Lat Smash
90 sec /side Hamstring Smash

Strength:
5 Min EMOM
3-6 Muscle Ups
(MU options: Rings, Bar with or without bands or jumping bar MU)
or
5-6 Strict Pull Ups with 3-5 sec negative lowering for last rep of each set

Metcon: 16 mins
7/29/84
7 rounds
2 Deadlifts 275/185 (Take 5 mins to Warm Up to your working weight)
9 Ring Rows
8 Single Arm Devils Press 50/35
4 Dips