Freedom WOD Classes

Warm Up: 10 Mins
400 M Run or 2:00 Bike / Row
Then 2 Rounds:
10 Deadbugs
:30 Hollow Rock or Hold
:30 HS Hold
10 RDLs
Then 1:30 / Side LAX Roll Shoulders

Strength Conditioning: 12 Min Cap
Pick your poison
2 x 1000/800 M Row
2 x 60/48 Cal Bike
2 x 800 M Run or Ski
2:00 Rest Between Intervals

Metcon: 14 Mins
3 Rounds of
4 Min AMRAP:
2 Wall Walks or HSPU
4 Deadlifts 185/125
8 Single Arm DB Hang Clean & Jerk (4 / side not alternating)
1:00 Rest Between AMRAPs