Freedom WOD Classes
Warm Up:
Row 500 m
Run 400 m
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
2 Muscle Ups / 4 Dips
Metcon:
“Invasion Of The Barbell Snatchers” AKA “Isa-Grace”
30 Snatch 135/95
30 Clean and Jerk 135/95
Elite Competition Class
1. Conditioning
AMRAP 7:
3 Clean & Jerks (135/95#)
3 V-Ups
6 Clean & Jerks
6 V-Ups
9 Clean & Jerks
9 V-Ups
…and so on, until time expires.