Freedom WOD Classes

Warm Up:
Dodge Ball

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

Metcon:
“ZombieLand”
Partner Up – One person is Not Infected the other is a Zombie
800 M Run
100 Air Squats
25 Push Ups
100 Sit Ups
25 Box Jump 24/20
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 90 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.  Strength
1RM Back Squat

2.  Snatch
Climb to a heavy, nox max, single Power Snatch,

3.  Jerk
Climb to a heavy, not max, single Split Jerk

Freedom Class WOD from above