Freedom WOD Classes

Warm Up: 5 mins
200 m Row
3 Rounds
5 MB Cleans
8 Double Unders
200 m Row

Mobility: 5-8 min
Hips, Quads, Calf

Strength: 10 min
10 Min EMOM
Odd: 8-10 HSPU
Even: 8-10 Pull Ups

Metcon: 18 min cap
“Night of the Living Deadlift”
10 Deadlift 225/155 (Scaled 155/105)
8 Box Jumps 24/20
9 Deadlift
8 Box Jumps
8 Deadlift
8 Box Jumps
7 Deadlift
8 Box Jumps
6 Deadlift
8 Box Jumps
5 Deadlift
8 Box Jumps
4 Deadlift
8 Box Jumps
3 Deadlift
8 Box Jumps
2 Deadlift
8 Box Jumps
1 Deadlift
8 Box Jumps

Elite Competition Class

1)Handstand Push-up Test – 3 Mins after proper warm up
Max Strict Handstand Push-ups

2)Conditioning – 18 Min Cap
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (135/95)

3)Row Conditioning – 14 Mins
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

4)Midline – 13 Mins – partner up and alternate as needed
For Quality:
21-18-15-12-9
Weighted Med-ball GHD Sit-Ups (14/10)
Weighted Hip Extensions (25/15)