Freedom WOD Classes

Warm Up:
Treat this as a warm up
To the “Ghostbusters” theme song
Every time you hear the word Ghostbusters you must perform:
3 Wall Balls 20/14

Movement of the Week:
Accumulate 4 mins  Every Day
Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y

Strength:
“A4 Week”
10 Min EMOM
3 Strict Press  75% of 1RM

Metcon:
“Slimer”
25 Min AMRAP
5 Anchor Point T-2-B (use a KB to anchor off of)
10 Floor Press 135/95
15 Double Unders

Elite Competition Class

1.  Hang Squat Clean
5×3 at 70% – from mid thigh, drop from the top

2.  Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

3.  Conditioning
AMRAP 15:
15 Wallballs (20/14#)
15 KB Swings (1.5/1 Pood)

4.  Stamina Conditioning
EMOMx12:
Odd: 12 T-2-Rings
Even: 12 Thrusters (95/65#)