Freedom WOD Classes

Mobility

2 min Shoulder Drills

Strength:
In 6 minutes, climb as high up the ladder as possible of unbroken Pull ups
3-6-9-12-15…
Once you have to break up the reps start over at 3 reps and continue climbing again.

Metcon:
Tabata
4 Rounds at each station 45 sec on / 15 sec off
Row for Cals
Hand Release Push Ups
Knee to Elbows
Hang Power Cleans 115/75

Elite Competition Class

Rest Day