Freedom WOD Classe:

Warm Up:
400 M Row
0r
.7 Mile on Bike

Strength:
6 mins
Clean (this is ran as a group with the coaching leading the count)
3×4 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat
3×4 at 60% With a 5 sec pause in the bottom position of each rep

Metcon: 25 mins
“ZombieLand”
Partner Up – One person is Not Infected the other is a Zombie
800 M Run
100 Air Squats
20 Pull Ups
100 Sit Ups
20 Wall Ball 20/14
200 M Single Arm KB Farmer Carry (switch arms at 100m) 53/35

If you are Not Infected you will start the workout with the at minute 0.  If you are a Zombie you will start the WOD exactly 30 Seconds after the None Infected and try to catch them!

If you are a Zombie you must catch your None Infected partner.  If you fail to catch your partner you must do 25 burpees after the workout.
If you are Not Infected and you get caught by your Zombie partner then you must do the 25 burpees.

Elite Competition Class

1)Handstand Pushup Tests – 8 Mins
A) Max Strict Parallette Handstand Push-ups
B) Max Kipping Parallette Handstand Push-ups

2)Clean and Jerk –
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%
Rest 2:00
On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

3)Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%

4)Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (315/205)
21 Box Jumps (30/24)

5)Odd Object Conditioning
3 Rounds:
100 Meter Heavy Prowler Push
1:00 Sand Bag  Hold (120/80)