Freedom WOD Classes

Warm Up: 10 Mins 
3:00 DU / Single Unders
8 Burpee Broad Jumps
20 Step Ups
15 RDL
15 Deadlifts
5 Inchworms

Strength / Technique: 12 Mins
3 x 12 Deadlift ~ 50%
*Your sets should be smooth. Try to make every rep the same and focus on good bar path on the way down.

Metcon: 15 Min Cap
2:30 AMRAP
8 Burpee Box Jump Overs 24/20
8 T2B
Then AMRAP DB Alternating Snatch 50/35
:30 Rest BT AMRAPs
*Continue until you complete 120 DB Snatches and record your total time
**Aim to complete your T2B by 1:15 each round and modify movement/reps as needed

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges