Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 mins
15 Banded Curls
15 Reverse Flies
10 Air Squats w/ 2 sec pause
5 Burpees

S&C EMOM: 12 Mins

4 Mins to set & go
8 Min EMOM
Odd: 6-8 Back Squat (~75%)
Even: 9-13 C2B Pull Ups (Or Jumping Pull Ups)

Mobility: 8 Mins

8 Mins: Spend time where it is most necessary
Lax Roll Quads & Foam Roll Lats

Metcon: 12 Mins

12 Min AMRAP Ladder
3-6-9-12…
Thrusters (95/65)
Lateral Burpee Bar Overs

Elite Competition Class – 12/23/17

1. Run Conditioning
6:00 On / 2:00 Off
4:00 On / 2:00 Off
2:00 On / 2:00 Off
4:00 On / 2:00 Off
6:00 On / 2:00 Off

2. Conditioning
On the Minute x 14:
Odd – 50′ Handstand Walk
Even – 5 Touch and Go Squat Snatches

Athletes build in loading

3. Conditioning
3 Rounds:
6 Rope Climbs
9 Parallete Handstand Push-ups
12 Dumbbell Snatches (100/80)