Freedom WOD Classes

Warm Up:
3 Rounds (not for time but you only have 15 mins to complete)
10 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
10 Hip Extenstions
10 Ring Tucks  https://www.youtube.com/watch?v=rDahOA6Lnio

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Quad Smash

Strength:
“C3 Week”
10 Min EMOM
9 Pull Ups

Metcon:
16 minute AMRAP
5 Handstand push ups
10 S-2-OH 105/65
15 Hand-release push ups

Elite Competition Class

1.  Conditioning
EMOMx21
Min 1:  10 RDL, 50% of best DL
Min 2:  10 Kipping HSPU
Min 3:  50 Double unders

2.  Row Conditioning
4x 2 min row at 2k pace, 1 min rest