Freedom WOD Classes
Warm Up: 10 mins
2 Mins /side Chest Lax ball
2 Rounds
10 Banded Pull Aparts
10 Deadlifts
10 Box Step Ups
10 Strict Press
Strength: 15 mins
Tempo Strict Hand Stand Push Ups (kip up only as a last resort)
3×5 w/ temp 3-0-1-0
3 sec down, 0 at the bottom, 1 sec Up, 0 at the bottom
Work with pad/plate under head or off a box if needed. Kick ups on wall with 3 sec negative then re-kick back up is also an option.
Metcon: 20 Min Cap
25 Rounds for Time
1 Wall Walk
2 Deadlifts 225/155
3 Box Jumps 24/20
