Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
Wall to Wall Walking Samson Stretch
5 Jefferson Curls
5 RDLs
10 Deadlifts
Then: 20 Alternating Step Ups

Strength Conditioning: 15 Min Cap
4 x 500/400 M Row
4 x 400 M Run or Ski
4 x 30/124 Cal Bike
1:00 Rest BT Intervals

Metcon: 20 Mins
Every 5:00 x 4 Rounds:
400 M Run
15 Box Jumps 24/20
10 Deadlifts 225/155 (choose a weight to go unbroken)
*Rounds start at 0:00, 5:00, 10:00, 15:00. The faster you finish the more rest you get.