Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
20 PVC Pipe Pass Throughs
10 Hollow Swings
10 Single Leg Squat Jumps
20 PVC Pipe Windmills

Mobility: 10 min
Chest and Triceps

Strength: 10 min
10 Min EMOM
Odd: 8-10 Burpees
Even: 8-10 T-2-B

Barbell Tech: 5 min
Snatch /C&J

Metcon: 
“Invasion Of The Barbell Snatchers” AKA “Isa-Grace”
30 Snatch 135/95
30 Clean and Jerk 135/95

Elite Competition Class

Run Conditioning – 28 Mins
On the 4:00 x 3 (On the 0:00, 4:00, and 8:00)
800 Meter Run
Rest 4:00
On the 4:00 x 3 (On the 16:00, 20:00, and 24:00)
800 Meter Run

Rope Climbs Test – 5 Mins
AMRAP 5:
Legless Rope Climbs

Conditioning – 20 Mins
Buy In: 50/35 Calorie Assault Bike
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 50/35 Calorie Assault Bike