Freedom WOD Classes
Warm Up
2 Rounds of
5 Ball Slams
5 Back Extensions
5 Beat Swings
5 KB SDLHP 35/25
Mobility:
Neurological Mobility
Strength:
6 min EMOM
Front Squat at 70% of 1RM x 3 reps
Clean
70% x 3
75% x 3
80% x 3
Metcon:
18-15-12-9-6 reps
Front Squat 115/75
GHD Sit-ups
0r 2:1
36-30-24-18-12
ABMAT Sit-ups
Elite Competition Class
1. Conditioning
3 Rounds:
30 HPC, 95/65
30 Abmat Sit ups
30 Box Jumps, 24/20
2. Squat
EMOMx10: 1 Back Squat, across
3. Rowing
50-40-30-20-10-20-30-40-50 Calorie Row, equal work:rest