Freedom WOD Classes
Simon Says
Strength:
5 min EMOM
Strict Press at 70% of 1RM x 5 reps
Jerk
70% x 5
75% x 5
Metcon:
10 Toes to Bar
20 Deadlift 155/125
30 Pull ups
40 V-ups
50 Box Jumps
Elite Competition Class
1. Strength
Work up to a heavy 3-rep Push Press
Work up to a heavy 2-rep Push Jerk
Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR
2. Strength
3 Rep Heavy Front Squat, if it feels good go for a PR
3. Conditioning
AMRAP 10:
5 TTB
10 Push ups
15 Squats
